Strength
EMOM 4: 2 tall cleans
Then,
Every 1:15 x 6: power clean (pos. 1) + front squat + clean (below the knee)
Notes
The tall cleans will be light. Ensure you are not cheating the movement by using leg drive to elevate the barbell.
Focus on quality positions. Try receive your power clean with your feet in a squat width. Then pause for :02 before sinking into the front squat. If your feet are not in the proper position or you are off balance and unable to pause, simply stand up, make the necessary correction, and perform the front squat.
You may build up across these rounds or you may perform multiple sets at the same weight. Try to avoid missing reps.
Conditioning
For time
40-30-20
Wall ball
Box jumps (with a step down)
11 min time cap
Notes
The metcon today is a descending ladder of wall balls and box jumps. You will complete 40 wall balls followed by 40 box jumps, then 30 wall balls and 30 box jumps, and finally end with 20 wall balls and 20 box jumps. Your score will be the time it takes to complete the workout, or work completed at the 11 min time cap.
Your wall balls should take no more than 2-3 sets each round. Choose your med ball weight accordingly.
Your box jump height should be one that you will not hesitate on. However, safety is your first priority and you are always welcome to step on the box.