Power
Split Jerk
Build to a heavy single
Then do 2 sets x 1 at 90%

-You are allowed 3 attempts at a weight

Strength
3 sets for quality:
1 Snatch Balance + 4 Overhead Squats, Heavy & Across

Conditioning
“The Hydra”
1 round for time:
60 Double Under
20 Overhead Squat, 135/95

Rest 1 minutes:

2 rounds for time:
30 Double Under
20 Pull ups

Rest 2 minutes:

4 rounds for time:
15 Double Unders
5 Overhead Squats, 135/95
10 Pull up

Daily Midline
8 rounds Tabata:
Hollow Rock

Scale to Hollow Hold

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