Strength

1. Muscle Clean + Front Squat + Push Jerk 3 x 3 Light Rest 30sec 

2. Clean From Blocks Just above the Knee 5×1 Light Rest 30sec

3a. Front Squat 5×3 @86% Rest 90sec

3b. Push-Ups 5×15 – Perform during the 90sec Rest from Front Squat, you get no additional time or rest

-THEN-

Conditioning

3 Rounds For Time:

9 Toes To Bar

12 Clean Grip Dead Lifts 225/155

15 Double Unders

*The Clean Grip Dead Lift is suppose to be the same set up as if you were to clean the weight not dead lift it.  Wear your Oly shoes, double over hand Hook grip, and aim for speed threw the middle.*

Midline / Skill

Plank with the Left Hand and Right Foot off the ground – 2min and 30sec of total working time

Plank with the Right Hand and Left Foot off the ground – 2min and 30sec of total working time