Strength:
Push Jerk
5-5-3-3-1-1
*Take it from the floor
Conditioning:
As Many Rounds as Possible in 8 Minutes of:
3 Power Cleans (155/115*)
3 Front Squats
3 Push Jerks
Rest 3 Minutes
As Many Rounds As Possible in 8 Minutes of:
10 Toes To Bar
15 WallBalls
30 Double Unders (90 Singles)
* Weight on the first triplet should be heavy but not so heavy that you are staring at a bar for 8 minutes - The goal weights listed are for those of a strong male and female. A good place to scale from is using ABOUT 80% of your max jerk for the day. This is of course assuming there are no safety issues or holes in your ability to power clean and front squat that weight. Still unsure? Ask a coach....
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