3 Power Clean + 3 Front Squats + 3 Jerks

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Strength

1 set every 2:30 for 12:30 (5 sets)

3 Power Clean + 3 Front Squats + 3 Jerks

(50%, 60%, 70% x 3)

F: 5 Hang Power Clean + 5 Front Squats + 5 Push Press

Conditioning

15 min Alternating EMOM

Min 1 8 2 DB Push Press w 1 sec Hold Overhead

Min 2 5 Front Squats w/3 sec pause (build over sets)

F: DB Or KB Goblet Squat 33x1 Tempo

Min 3 5 Clean Pulls (80-85%)

F: 5 Clean Grip Deadlift 2020 tempo