Strength/Skill

Clean Complex, Building to workout weight

1 Clean Deadlift

1 Hang Power Clean

1 Front Squat

1 Hang Squat Clean

Conditioning

8 Rounds For Time (15:00 cap)

3 Hang Squat Clean @ 185/125

5 Strict Pullups

7 Burpees

Capacity Work

8 Rds For Time, 15 min cap

3 Hang Power Clean + Front Squat with Dumbbells

5 Hard Ring rows

7 Burpees

Homework - Choose One

Snack Bias

Front Squats (11x1), rest 2 min between sets, building each set

6-4-6-4-2

6 Min EMOM

5/5 Skater Squat while holding KB or DB, moderate weight

Strength/Conditioning

14 Min AMRAP @ 70% effort

10 Burpees

10 Thrusters @ 75/55

10 C2B

Comment

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