3/6
A1 – Ball slam x 4 reps for power, rest 30 sec
A2 – Rebounding rocket jumps x 3 for height, rest 30 sec
A3 – Row/bike 10 sec for max watts, rest walk 3 min x 3 sets

B – Squat snatch waveload
Wave 1 – 3 singles, start at 79-84% of best snatch from testing, add 5lbs/side each make, rest 60 sec bt lifts and 2-3 min bt waves
Wave 2 – 3 singles, start at 81-86% of best snatch from testing, add 5lbs/side each make, rest 60 sec bt lifts and 2-3 min bt waves
Wave 3 – 3 singles, start at 83-88% of best snatch from testing, add 5lbs/side each make, rest 60 sec bt lifts and 2-3 min bt waves

Failed 225/ then hit

C – Squat clean x 1/Front squat x 3/Split jerk x 1, rest 3 min bt complexes x 5 working sets, build to heavy complex by last set but with good form on clean and split jerk

Max load was 275. SJ started getting sloppy at the end.

+

EMOM x 12
Min 1 – 40 sec bike cals @ 400-500 watts
Min 2 – 40 sec BBJO @ 30in
Min 3 – 40 sec 1-arm alternating DB snatches @ 70lbs
at 12 min mark, immediately into…

For time
15 bike cals
30 dbl DB front squats @ 50/hand
15 bike cals

2:34 I think I hold back on this bc I used to die fast. Now I don’t feel like I push enough sometimes.

+
D1 – Banded sidelying clamshells x 10/side, rest 45 sec
D2 – Sidelying straight leg adductions x 10/side, rest 45 sec
D3 – KB around the worlds from standing x 6/direction, rest 90 sec x 3 sets