Warm-up:

15 Pass-throughs

3 rounds:

5 Arch/hollow swings + 5 HIp-to-bar

5 Front squats with BB

Strength/skill:

1) FS: 65x5, 75x5, 85xME, rest no more than 3:00 between sets

2A) 4x5 Snatch first-pull with 3 second pause at knee, AHAP w/ perfect technique, rest 1:30

2B) 4x10 Strict Deficit HSPU + ME Strict HSPU, rest 1:30

Conditioning:

3) 10 rounds:

30 sec ME AD

30 sec rest

Then, no rest:

For time:

100 Double-unders

25 Power Cleans (115/80)

75 Double-unders

25 Power Cleans

50 Double-unders

(optional addition):

Then,

10 rounds:

30 sec ME AD

30 sec rest

Extra work:

WL:

(must be done before regular work, NO EXCEPTIONS):

1) 5x3 T&G Power Snatch, work to a max for the day

After regular work:

Gymnastics:

Tabata Hollow hold

Tabata Arch-hold