Weightlifting + Gymnastics Conditioning:
EMOM x 6 - 1 Squat Snatch (80 - 90% across)
EMOM x 6 - 1 Squat Clean and Jerk (80 - 90% across)
30 MU for time
* Do what feels right, should be 6 HEAVY singles, cannot change weight during EMOM.
Alternating Tabata (8 Rds of :20s/:10s):
Front Squats (115/80)
20 seconds of Front Squats, followed by a 10 second break
Followed by 20 seconds of TTB, with another 10 second break.
Repeat this process for a total of 8 sets. Score is total reps for EACH movement.