A) 1 Power Clean + 1 Above Knee Hang Squat Clean + 1 Split Jerk: work through about 5 sets of complex – rest as needed b/t
B) TNG Deadlfit Cluster: 2.2.2 – work to a challenging set – 10 sec b/t 2s
C1) Seated DB Hammer Curls: @ 40×0, 10-12 reps x 3 sets, 1 min
C2) Seated KB Skull Crusher: @ 40×0, 10-12 reps x 3 sets, 1 min
D) 3 sets/not for time – any order:
200ft Double KB Front Rack Carry @ challenging load/arm
100ft Double DB OH Carry @ challenging load/arm
75 sec Anti-Rotational Front Bridge
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A) Power Snatch: 3-3-2-2-1-1, 1:30 min b/t sets – all tough sets – reset b/t reps off the floor
B) Power Clean. Power Jerk: 3.1 – work to a tough set
C) Snatch Pulls: work to a tough set of 3 – use straps
D) Overhead Wall Stretch: 45 sec on/45 sec off x 2 sets