Strength:
Barbell Floor Press 4x10 (should be very heavy, dead stop with elbows on ground)
Strict Pull-Ups 4x10
+
Pendlay Rows 4x10
Conditioning: EMOM:
20 min EMOM:
Min 1: Hang Power Cleans x 10 135/85
Min 2: Push Press x 10 135/85
Min 3: Snatch Grip Deads x 10 135/85
Min 4: Wall Balls x 15 20/14
Extra Credit: (if time allows)
100 KB Russian Twists