A. Warm-Up
3 rounds
10 Thrusters with Wall Ball
10 Med ball cleans
A2. Activation + Skills
For Quality (8 min cap)
30 DU or 1 min DU prac or 60 single unders
5 per side Pistol/ Band assisted pistol
2 Turkish Get-Ups Per side
B. Strength
1 Clean and Jerk
EMOM for 4 min then OT2min for next 4 reps
Build to something heavy/maximal
C. Conditioning
EMOM for 15 min @ 55-60% of B
1. 3 Hang PC
2. 3 S2OH
3. 3 CJ
D. Cool Down