Strength
Power Clean (8 x 2)
2 reps E2MOM for 16 minutes. Start at ~65-70% 1RM and ascend, finding heaviest double for today. Quick reset between reps allowed.
Conditioning
Alternating EMOM 14 minutes:
15 Wall Balls (Rx: 20/14 to 10 ft. targets (everyone))
5 Unbroken Hang Power Cleans (Rx: All sets above 70% 1RM)
Goal is to find your heaviest set of 5 reps as your score (does NOT have to be on your 7th set). Record weights used for all 7 sets to comments.
Cash-Out & Cool Down
10-20 Barbell Ab Roll-Outs – keep hollow position
Lax Ball First Rib Mobilization (against rack) – 2 minutes/side