Strength
1) Squat Clean technique work
2) Hip Clean (3 reps, EMOM 12 minutes)
Full (squat) clean starting each rep from the hip/high-hang position. Start light, add weight only if form is good.
Conditioning
3 Rounds, with 1 minute rest between each round:
1 min Sled Run (1st post to 3rd post)
1 min Battle Ropes
1 min Slam Balls
For score: 1 min Max Hand-Release Push-Ups
*The first 3 movements may be performed in any order, but everyone ends each round with push-ups. Record # of push-ups performed per round.*