Conditioning:

As many reps as possible in 7 minutes of*:

1 Strict pull-up

1 Wall-ball shot (25/20)@(10/9′)

 

For total reps

*Add one rep of each exercise each round

 

Strength/Skill Work:

At 70% of your 1-rm clean, perform the following:

1 Lift off to a 2 sec pause above knee

1 Lift off to a 2 sec pause at “drop” position

1 Power clean

1 Clean

 

5-7 sets for quality

 

 

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