Warm-up
See Wodify
Strength
Oly Weightlifting Wednesday kind of day! Take 20 minutes to build to a 1 RM Clean OR 1 RM Snatch. If these are still newer movements for you then perform a Hang Power Clean + Front Squat OR Hang Power Snatch
Conditioning
Variation from the Chief
B. 4 Sets
Complete as many rounds as possible in 3 minutes of:
3 Cleans (squat) (155/105)
6 Shoulder to overhead
9 Hollow Rocks
-Rest 1 minute between sets-
Pick up where you left off
Fitness:
3 Hang Power Cleans
6 Push Ups
9 Hollow Rocks
Perform
3 Cleans (185, 135)
6 Shoulder to Overhead
9 Hollow Rocks
Cooldown
See Wodify
At Home
A. EMOM 10
1st: Tempo (52X1) Goblet Squat x4
2nd: HS Hold x:30
B. 4 Sets
AMRAP 3
3 Wall Climbs or Overhead press
6 Push Ups
9 Air Squat
Rest 1:00 between rounds