AM:
30 min row @ 50%
*1st 2 min: 50’ bear crawl
*2nd 2 min: 50’ overhead walking lunge – light

PM:
A. EMOTM 5:
Split jerk
-Into
EMOTM 5:
Behind-the-neck split jerk

B. E90s for 8 sets:
Power snatch + Squat snatch
*Start moderate and build per set.

C1. Front squat
3,2,1,3,2,1; 32×1 tempo; Waveload; Rest 60s
C2. Box jump, no rebound
6×3; High; Rest 2-3 min

D. 4 sets:
30s assault bike @ 99%
-Rest as needed