If short on time skip B. You may also save A and/or B for after the conditioning.

A. Strength

Back Squat @ 32X1

4,4,3,3 (build slightly from last week’s loads)

B. Olympic Lifting

EMOM for 10 minutes

Power Clean + Hang Squat Clean + Push Press

*start light and build a little each set, don’t get too heavy, focus on quality movements

C. Conditioning

In teams of two, one works at a time but both partners run at the same time

15:00 AMRAP

90 Wall Balls 20#/14#

600m Run (.37 mile on Trueform)

30 Deadlifts 155#/115#

*Coaches challenge 225#/155#

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