Strength

EMOM 6 minutes

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

Then…

Work Up to a heavy set of 3 front squats, reduce by 10% and complete 2 x 3

Conditioning  

4 Rounds for time

3 heavy touch and go Clean and Jerks (at about 80% of your last EMOM clean and jerk)

5 burpee with a jump and touch of a target 9/8 inches over head

100 meter sled drag backwards (max weight of 105 pounds, this should be a sprint)

Rest 3 minutes