Warm-up
Row 500m
10 burpees
-Then w/ empty BB, 5 min EMOM of:
8 tempo strict press, quick press out, 3 sec to lower down, rest remainder of minute w/ bar in front rack position
Strength/Skill
Build to a Heavy:
High Hang Squat Clean
Hang Squat Clean
Power Clean
Split Jerk
Conditioning
For time:
Buy in: 500m row
-Then, 1 round-
30 Front squats (135/95)
30 Handstand pushups
20 Front squats (135/95)
20 Deficit pushups (hands on 45/35 plates)
10 Front squats (135/95)
10 Hand release pushups (no deficit)