Strength 

EMOM 6 minutes

1 Clean and Jerk, starting at 70% and working up. No misses!

Then…

Work up to a heavy 5 rep Front Squat; reduce by 10% and complete another set of 5

Conditioning

3 Rounds for time…

3 Clean and Jerks; touch and go at 70%

5 Burpees; jump and touch a target 9/8 inches above your overhead reach

100 m backwards sled drag (max weight 100/50 lbs) move fast!

Rest 4 minutes