Olympic
jerk: 15 minutes to max for day
Midline/Skill/Movement Integrity
NOT for time:
3 rounds
4 bar muscle-ups
3 ring hspu
2 heavy stone-to-shoulder (1 each side)
OR
NOT for time:
3 rounds
7 x 1 muscle-up transitions with band + 1 kipping ring dips
2 heavy stone-to-shoulder (1 each side)
Conditioning
3 rounds
6 hang clean (full squat) @ 165/110#
30 meter shuttle run (3 x 10 meters)
6 hang snatch (full squat) @ 135/90#
30 meter shuttle run (3 x 10 meters)
