Strength 

EMOM 10 minuets 

1 Clean and Jerk, starting at 70% and increasing ever minute, but no misses 

Then…

Work up to a heavy 3 rep Front Squat; reduce by 10% and complete 2 x 3 

Conditioning 

4 Rounds 

3 Clean and Jerks (75% of final EMOM weight)

5 Burpee to a 9/8 inch target over head 

100 meters backwards sled drag (no more then 105 pounds) move the sled fast! 

Rest 3 minutes