Friday
Strength
Power Clean + Push Jerk
3 reps equal 3 power cleans immediately into 3 push jerks. Spend 15 Minutes building up in loading staring at around 75-80% of max power clean or push jerk, whichever is weaker.
Conditioning
Every 3 minutes for 15 Minutes
12 Deadlifts 225/155#
12 Lateral Burpee over bar
AMRAP Calories on bike or rower in time remaining.
*The goal with this is to leave at least 1 minute for the machine each round, if you are unable to accomplish this with the rx'd loading then scale back to a weight you can do big sets of deadlift with or change the rep count on the burpees if needed.