Strength
1.Clean from Blocks Below the knees+Push Jerk 4×2+1 Medium to Heavy, Rest 90sec
2.Split Jerk 5×2 Pause 5 sec in the split before bringing feet together, Rest 90sec
3a.Clean Pulls 3×5 105% of Clean Rest 60sec, use Straps
3b.Split Press 3×5 Heavy as Possible Rest 60sec
-THEN-
Conditioning
3 Rounds, 1min Max Reps of each:
Front Squat 225/135
rest 30sec
Power Clean185/115
Rest 30sec
HSPU
Rest 30sec
Strict Chest to Bar Pull Up
Rest 30sec
*You can use a rack for the front squat but you only will have one bar, so it is your job to switch the weight back and forth for the squats and the cleans on your break*
Mid Line
Not for Time:
30 Hip Extensions with a 7sec Pause at the top of each one