12 min Alternating EMOM....

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Strength

12 min Alternating EMOM

A1 Power Clean 1.1 (10 seconds rest between reps)

F: 3 Clean Deadlifts + 3 Hang Power Cleans

A2 Build to 1RM Strict Ring Dip

F: Build to 5RM DB Bench Press

P/S: build to 1RM Weighted

Conditioning

5 Rounds

5 Power Clean

10 Burpees

F: light power Clean +10 Burpees

P: 155/105

S: 185/135

Finisher

3 x 5 YTLW

Competition

5x

6 min Bike

2 min rest

(increase pace over sets)