Warm-up:
Every Minute on the Minute for 8 Minutes:
2 Empty Bar Clean Complexes
(Power clean + push jerk + front squat +hang squat clean + split jerk)
LITE= Use DBs
Strength
EMOM for 10 Minutes:
1 Misfit Clean Complex 70%+ of 1RM
You can build throughout sets
LITE= Use DBs
Conditioning
For Time
20 DB Box Step Overs (55/35s) to (24/20")
20 Overhead Squats 155/105lbs
20 DB Box Step Overs
LITE= Use same DBs for Front Squats
Extra
3 Rounds:
30 Calorie Row
Max Sandbag or D-Ball Lunge Steps (Hug) until failure
Rest 4:00