1. Conditioning 30-20-10 Squat Snatch 15-10-5 Strict HSPU’s

1.EMOM x 7 -3 TnG Squat Snatch 65-70% 2. Conditioning 50-40-30-20-10 Wall Ball 100-80-60-40-20 Dble Unders

Rest Day!!!!

1. Power Clean 155/105 1st min=1 rep: 2nd min=2reps and so on *if you can’t make it 12 min drop the weight to 135/95 and finish the 12 min. 2.OH walking lunges 30 reps 135/95 *Break up however you need.

1. For Time: 30 Chest-to-Bar Pull-Ups 400m Run 15 Overhead Squats (135/95) 800m Run 15 Overhead Squats (135/95) 400m Run 30 Chest-to-Bar Pull-Ups 2. Stability 10 on each leg: KB 1 leg DL