Strength: Bench Press
2×2-3-5 @ 90% 1 rep max.
Conditioning: Complete 3 rounds:
1 Muscle Clean then a Push Press…2 Muscle Cleans then 2 Push Presses…3 Muscle Cleans then 3 Push Presses and so on until you can not complete the progression. Once you fail, rest 3-4 minutes, decide if you went too heavy or too light, adjust the weight if need be and try to beat your previous rounds.
*Each muscle clean must start on the ground
Post best round and weight to whiteboard.
See video below for Muscle clean.