Workouts

E2MOM for 4 rounds (rest no more than :15 between complexes) - Perform 2 snatch complexes
Rd 1 @ 70%
Rd 2 @ 72.5%
Rd 3 @ 75%
Rd 4 @ 77.5%

Then:
3x1 snatch complex @ 80%+

Snatch Complex = 1 power snatch + 1 squat snatch + 1 hang squat snatch

400’ Sandbag bear hug carry
40 Kb swings (53/35)
40 burpees to 6” target
40 Kb swings
400’ sandbag bear hug carry

E2MOM for 4 rounds (rest no more than :15 between complexes), Perform 2 clean complexes
Rd 1 @ 70%
Rd 2 @ 72.5%
Rd 3 @ 75%
Rd 4 @ 77.5%

Then:
3x1 clean complex @ 80%+

Clean Complex = 1 power clean + 1 squat clean + 1 hang squat clean

3 rounds
x20 Row cals
x15 OHS (95/65)
x10 STOH

Specific Double Under Work/Drills

40+ minutes of Zone 2 work on a machine

or

For those that worked the skill portion:
16:00 EMOM
1: x12 weighted hip bridge
2: x12 Arnold press
3: x24 Russian Twist
4: x4-8 strict pull ups

E3MOM for 4 rounds
3 sets of:
1 strict press + 1 push press + 1 push jerk
*start light here and increase through each round if possible*

10-1 T2B
1-10 SA Devils Press (50/35)

Front Squat
3x6 @ 60-65% of 1RM back squat
2x4 @ 65-70% of 1RM back squat

*perform a light set of 8 RDLs after each set of front squats*

21:00 EMOM
1: x12-15 cal ski
2: x12-15 goblet squat (70/53)
3: x10-15 DB STOH (50s/35s)