Strength 

EMOM 12 minutes 

1 Clean and Jerk, start at 70% and add weight each round. 

Then…

Work up to a heavy set of 3 Front Squats; reduce by 10% and then complete 2 x 3

Conditioning 

4 Rounds 

3 Clean and Jerks (80% of your last successful EMOM weight)

5 Burpee with a jump to touch a 9/8 inch target over head. 

100 meter Sled drag backwards (max sled weight 105 pounds). Use a weight you can move quickly

Rest 3 minutes 

There is an increase in the Clean and Jerk weight for the workout this week.