Strength

EMOM 10 minutes

1 Clean and Jerk, start at about 70% of your 1RM and work up each minute.

Then…

Work up to a heavy set of 5 front squats then reduce by 10% and complete 2 x 5

Conditioning 

4 Rounds

3 Clean and Jerks (touch and go, at about 65% of your 1 RM)

6 Burpees over the box (max height of 30 inches)

100 meter sled push, keep the sled light and move it fast (total sled weight of 135/105)

Note: If you do not have a sled sub 24/18 cal on an Assault Bike, go hard and fast!

Rest 3 minutes