A. Power Clean + Push Jerk + Power Clean + Split Jerk – 12 minute E2OM (6 sets)
*Can’t drop the bar must be TNG on the second Power Clean, focus on speed/positions
*Moderate load pause in the receiving position for both jerks for one second
B. Bench Press – 5, 3, 5, 3, 5, 3; Rest 2-3 minutes (wave loading)
+
14 minute AMRAP
18 alt Dumbbell Snatch 50/35
14 Box Jump Overs 24/20″
10 Handstand Push-ups
