Weightlifting:
1 RM split jerk
5x8 snatch-grip strict press
4x5 muscle snatch from bottom squat position @30-40% of max snatch
5x15 Incline DB bench press
5x8 DB rollbacks
Conditioning:
Alternating Minutes x 15 minutes (5 rounds)
15/12 Calorie Echo Bike
12 Strict Pull Ups
10 Dumbell Bench 70/50#
*Push the pace on the echo bike to make this EMOM tough.
EMOM x 10 minutes
5 Muscle Ups