Strength:

Every Other Minute on the Minute x 10:
1 Clean Deadlift (3 seconds down) + 1 Power Clean + 1 Front Squat + 1 Jerk

If you’re newer to the lifts, work on pulling strength from the floor. Use the first few sets to build, with the goal of making a few reps at a medium-heavy weight before dropping weight for the final 2 reps to finish on a few perfect reps.

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Conditioning:

AMRAP 7 Minutes:
7 V-Sits
14 Alternating Dumbbell Power Snatches
21 Double-Unders

The intention is to set a fast pace and try to hold throughout. Scale the dumbbell load, and 2x Single-Unders as needed.