200 Meter Run or 250 Meter Row
5 Hang Power Clean
5 Push Press
5 Split Jerk
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Strength/Lift #1: Barbell Complex
Shoulder Press + Push Press + Push Jerk + Split Jerk
E90s x 8 Sets - build up to a Heavy 1 Rep Max
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Strength/Lift #2: Squat Snatch
EMOM x 6 - 1 Rep @70-75%
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WOD: For time
100 Meter Farmers Carry - 35/26 L1, 53/35 L2, 70/53 L3
21 Hang DB/KB Power Cleans - same
400 Meter Run or 500 Meter Row / Ski
100 Meter Farmers Carry - 35/26 L1, 53/35 L2, 70/53 L3
15 Hang DB/KB Power Cleans - same
400 Meter Run or 500 Meter Row / Ski
100 Meter Farmers Carry - 35/26 L1, 53/35 L2, 70/53 L3
9 Hang DB/KB Power Cleans - same
400 Meter Run or 500 Meter Row / Ski