STRENGTH:
3 Hang Cleans + 1 Jerk
*Build to Heavy
CONDITIONING:
EMOM 18 of:
Min 1: 15/10 Calorie Row
Min 2: 5 Shoulder to OH + 10 Back Rack Lunge Steps
Min 3: Rest
*Perform Barbell movement at 50% of your complex from above
***********************************
———FITNESS OPTION———
STRENGTH:
Hang Power Clean + Front Squat + Jerk
*Focus on technique
CONDITIONING:
EMOM 18 of:
Min 1: :40 Row
Min 2: 5 Push Press + 10 Back Rack Lunge Steps
Min 3: Rest