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.