Strength:
EMOM 10:
3 Position Full Squat Clean with near perfect technique
Position 1 High Hang
Position 2 Above Knee
Position 3 Ground
Perform 1 Squat Clean from positions 1, 2, & 3 EMOM (perform 1 & 2 without dropping the bar)
Conditioning:
EMOM for 12:00-
10 Wall Balls 20/14#
In the remainder of each minute:
Max Rep Burpees over the medicine ball
*Score is total Burpees.
EMOM 10:
3 Position Full Squat Clean with near perfect technique
Position 1 High Hang
Position 2 Above Knee
Position 3 Ground
Perform 1 Squat Clean from positions 1, 2, & 3 EMOM (perform 1 & 2 without dropping the bar)
Conditioning:
EMOM for 12:00-
10 Wall Balls 20/14#
In the remainder of each minute:
Max Rep Burpees over the medicine ball
*Score is total Burpees.
Extra Credit:
3 rounds max L-sit hold