Strength 

EMOM 12 minutes

1 Clean and Jerk, starting at 70% and working up each round

Then…

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

Conditioning 

4 rounds for time…

3 Clean and Jerks, touch and go at about 65% of your final Clean and Jerk on the EMOM

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

100 meter sled push (max weight 140/110, move the sled fast)

Rest 3 minutes

There is a slight increase in the C/J weight and sled weight this week