Conditioning:

Every minute on the minute for 5 minutes perform:

6 Double dumbbell front squats (2x 50/35)

6 Dumbbell facing burpees

 

…Rest 2:00 then…

 

Every minute on the minute for 7 minutes perform:

3 Power cleans (135/93)

3 Bar muscle-ups

 

For completion

 

Strength:

Every 2:00 on the minute perform:

1 Power clean ⇒ 1 Hang squat clean ⇒ 1 Jerk

Start at 40% of 1-RM clean and jerk, increase each set by 10%

5 Sets for quality

 

 

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