Monday

Skill – EMOM for 8 minutes:
2 hang squat cleanss + 2 push jerks, heaviest possible
Strength -
1a) 3×8 ring dips, rest 30 seconds
1b) 3×16 kb step ups
Conditioning – For time 21-15-9:
HR burpees
Box jumps (30/24)

*box jump height may not be more than 70% 1rm
Crossfit Nittany just before the finals