A)OLY

WORK TO POWER CLEAN 3 RM

B)GYMNASTIC CONDITIONING

3 ROUNDS.30 SEG ON/30 SEG OFF :

a)BAR MUSCLE UPS

b)HSPU

c)KNEE JUMPS

d)HOLLOW HOLD

C)CONDITIONING:

10 RFT:

9 THRUSTERS(40/25)

35 DOUBLE UNDERS

A)SWOD

BACK SQUAT [email protected]%

3 SEC PAUSE AT BOTTOM

B)CONDITIONING

“12 DAYS OF ANARCHISM”

1 BAR MUSCLE UP

2 SNATCH(50/35)

3 HSPU

4 TOES TO BAR

5 SHOULDER TO OVERHEAD (50/35)

6 BOX JUMPS OVER(60/50)

7 HANG POWER CLEAN(50/35)

8 SITUPS

9 WALLBALLS(9/7)

10 OTB BURPEES

11 CHEST TO BAR

12 THRUSTERS (50/35)

A)SWOD

FRONT SQUAT [email protected]%

B)GYMNASTIC CONDITIONING

ALT EMOM 9:

a)10 STRICT CHEST TO BAR

b)10 STRICT TOES TO BAR

c)40″ LIZZARD CRAWL

C)CONDITIONING

4 RFT:

400 M RUN

5 HANG POWER SNATCH(50/35)

15 KB SWING(24/16)

5 BAR MUSCLE UPS