Strength

Fitness:

1) Clean Deadlift* + Hang Clean + Jerk
2) EMOM 5 minutes complex from 1 @ 85%

Performance:

1) Clean Deadlift* + Mid-Hang Clean + 2 Jerks**
2) EMOM 5 minutes complex from 1 @ 85%

*Make sure you hit all positions correctly on the deadlift.
**Keep things crisp- listen to your body and find a max for the day without missing lifts. 

Conditioning

4 Rounds:

2:45 to complete:

  • 400m Run
  • In time remaining ONE max effort set of pull ups

Rest 2 minutes. Record reps each round. Focus on maintaining an active shoulder. Scale as necessary to achieve at least 7 repetitions each round.