7min AMRAP
Max reps wall ball shots
EMOM 3 Power clean 195/125
-Rest 4min-
6min AMRAP
3 Deadlift 195/125
2 Hang squat clean
Sprint 75m

Skill: 4 sets 30sec on/20sec off HS hold/Wall squat/Hollow rolls

Block Strength 

Three sets of:
Jerk Balance x 3 reps

Immediately followed by…

Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 65-75%

Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

Every 2 minutes, for 8 minutes (4 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%

Every 90 seconds for 12 minutes (8 sets):
Speed Deadlift x 3 reps @ 65%