AM:
10 min assault bike @ Z1
+
Russian dips on parallel bars
5x20s practice; Rest 90s
+
Straight arm static DB hold
5x30s/side; Rest 60s b/w arms
+
800m sled drag @ moderate weight

PM:
A. E30s for 10 min:
1 squat jerk
*Technique and position over load.

B. EMOTM 10:
1st: 2 touch-and-go power cleans
2nd: 2 touch-and-go push presses
*Set up two separate bars.

C. Front squat
3,2,1,3,2,1; Waveload; Rest 2-3 min

D. For time:
10 power cleans (145)
8 power cleans (155)
6 power cleans (165)
4 power cleans (175)
2 power cleans (185)
*11 min cap.