10 Min EMOM
1 Clean + 1 front squat @100% of previous

Hang clean, squat Clean and 2 Split Jerks

DBL DB BENT OVER ROW
4 X 12/

Odd: 15-20 wall ball
Even: 12-15 box jump

82%/4
86%/1
82%/4
89%/1
82%/4
92%/1

7RFT:

9 Power Snatch (95/65#)
15 Wallballs (20/14#)
21 Double-unders

Conditioning
30-20-10:
Pull-ups
Cals ROW
Directly into...
30-20-10:
Shoulder to Overhead (135/95#)
Jumping Lunges (15/side)

Every minute on the minute for 20min alternate

• 1: 3 Power clean
• 2: 3 Push jerk
• 3: 3 Power clean + push jerk
• 4: Rest

Choose weight that allows you to maintain good technique and positions. Touch and go if possible.

3x10 / ~70-75% rest 2min btw sets

1-3 Rope Climb,
10-15 Ring/Parallette Push-Up,
10-15 Hollow Rock