Weightlifting; (options)
A. Snatch; 1.1.1, 3 position cluster.
*athlete starts at their weakest position first. :10 between cluster reps. Second rep work your way down or up (athlete specific), same :10 count, then hit 3rd rep. climb to max for the day
OR
A1. Back SqT
3 x 3 @80%
2 x 3 @83%
1 x 3 @86%
80% max reps
Conditioning:
EMOM x 10
minute 1: 15/12 cal rower
minute 2: 15 burpees over rower
rest 4 minutes
every 2 minutes x 5
10/8 cal bike
5 tng clean and jerks 155/108 *start; ascending each round
rest 4 minutes (but warmup for next emom)
EMOM x 10
Min 1: 20 Weighted Rope Double Unders + 10-15 t2b
Min 2: 3 HEAVY TNG Power cleans