Strength
EMOM x 10
Odd: 3 Power Cleans @ 80%
Even: 3 Power Jerks @ 80%
*Calculate percentages from lesser of clean or jerk

Conditioning
Ascending Ladder for 7 Minutes:
1 Power Clean (155/105), 30 DU
2 Power Cleans (155/105), 30 DU
3 Power Cleans (155/105), 30 DU

Add (1) Power Clean per round

Extra Work
Gymnastics Conditioning
5 Legless Rope Climbs
rest 2 min
5 Legless Rope Climbs
rest 1:30
4 Legless Rope Climbs
rest 1:00
3 Legless Rope Climbs
rest :30
3 Legless Rope Climbs

Rowing Conditioning
50-40-30-20-10-20-30-40-50 Calories
rest half the time you worked between sets