1. Snatch
EMOMx12:
1 Squat Snatch
Mins: 1-2-3 @ 75%
Mins 4-5-6 @ 80%
Mins 7-8-9 @ 85%
Min 10 @ 90%
Mins 11-12 @ 85%
2. Clean and Jerk
A. Work up to a heavy double – no TnG
B. Work up to a heavy TnG triple
3. Strength 1
A. EMOM 7: 7-6-5-4-3-2-1 weighted dips
B. Complete 1 max set of unbroken strict dips
C. Complete 1 max set of unbroken kipping dips
4. Strength 2
3×10 Back Squats
4. Gymnastics Conditioning
5×50′ Handstand Walk, rest as needed between sets
5. Conditioning
3 RFT:
400m Run
21 Burpees