For strength, build up to about 70-80% of your power clean, and use that weight across all sets.  Every minute  for 12 minutes complete the complex for one set.  For conditioning lighten the bar to what you might use for a “Fran’ style WOD and try to go unbroken on the thrusters.


EMOM for 12 minutes

1 Power Clean + 1 Push Press


For time
3 Rounds of

20 Thrusters (95/65)
400M Run

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