Strength:
Push jerk
8,6,4,4,2,1,1
Conditioning:
Run 400m
21 Hang cleans
21 Shoulder to overhead
Run 400m
15 Hang cleans
15 Shoulder to overhead
Run 400m
9 Hang cleans
9 Shoulder to overhead
M1: 15/20
Rx: 40/50 Handstand push ups if the member is proficient
M2: 60/80 and Hand stand push ups
Extras:
10 Min EMOM
2 Power cleans
2 Front squats
2 Jerks