Warm-up:

200m Run then 3rds of:

3 Muscle Clean

3 Power Clean

3 Front Squat

3 Push Jerk

Strength: From the floor, no racks. Power Clean it up, then front squat.

5 sets Tempo Front Squat x 3 reps @ 3111 Rest 2min

Conditioning: Last done on 12/23/19

As Many Rounds and Reps as Possible in 12min of:

1 Round of Cindy + 2 Power Clean & Jerk (135/95)

1 Round of Cindy + 4 Power Clean & Jerk

Continue increasing the power clean and jerk by 2 reps each round.

Cindy= 5 Pull-ups, 10 Push-ups, 15 Squats