AM:
4 sets:
30s seated leg raises, right
-Rest 10s
30s seated leg raises, left
-Rest 10s
30s single-arm Palloff hold across body w/ band – right
-Rest 10s
30s single-arm Palloff hold across body w/ band – left
-Rest 10s
30s DB snatch, alternating (55/35)
-Rest 10s
30s farmer’s walk – heavy
-Rest 2-3 min
+
10 min assault bike @ Z1

PM:
A. EMOTM 10:
Jerk dip x2 + Split jerk
*Start moderate and build per set.

B. EMOTM 10:
Power clean + Push jerk – touch-and-go between reps
*Start moderate and build per set.

C. EMOTM 10:
1st: 3 front squats – tough but fast
2nd: 2 box jumps from seated – tough

D. For time:
1 mile assault bike