Intent - TRAIN
A. Back squat w/pause in bottom - 2x4
B1. DB front raise hold - 20s x3
B2. DB Hercules hold - 20s x3
+
For time:
21-15-9
Cal AB
*between each set complete 30 burpees to a plate
Sport -
A1. Single arm bar hang - 10s/side x3
A2. Tuck front lever hold on bar - 20s x3
B1. Ring archer pullups - 2/side x3
B2. Skin the cat - 2 revolutions x3
C. Squat clean + jerk ladder EMOM until failure -
165/125
175/135
185/145
195/155
205/165
215/175
225/185
235/195
245/205