Warm-up:
15 Pass-throughs
3 rounds:
5 Arch/hollow swings + 5 HIp-to-bar
5 Front squats with BB
Strength/skill:
1) FS: 75x5x3
WL:
2A) 4x3 Snatch first-pull with no pause, all sets at 70%
2B) 4xME UB HSPU
Conditioning:
3) With a running clock...
1) 10 rounds of:
:30 ME Assault Bike
:30 Rest
2) 75 Pull-ups for time, 4:00 cap
Then, optional piece:
3) 10 rounds of (begin at 14:00)
:30 ME Assault Bike
:30 Rest
Extra work:
(must be done before regular work, NO EXCEPTIONS):
WL:
1) 5x3 T&G Power Snatch @ 80% OF 3RM
After regular work:
Gymnastics:
Tabata Hollow hold
Tabata Arch-hold