Strength: Build to a heavy set of 3 with emphasis on good technique. Conditioning is about maintaining longer unbroken sets in the wall ball, strong recovery rowing, and fast well positioned singles in the power clean.

Strength 

3 RM Front Squat:

7 sets (building)

Rest 2:00
– Sets should look like 5@50%, 4@60%, 3@70%, 3@75%, 3@80%, 3@85%, 3@90%
– Goal: 85-90% of current 1RM if known
– Beginner: 5 x 5, adding weight if form permits

WOD

” Meat n Three Veg ”

EMOM 18

6 rounds of

20 Wall Ball

15/12 Cal Row

10 Power Clean (60/40)

L3 : (50/35)

L2 : 18 Wall Ball,  14/11 Cal Row, 10 P/Cln (42.5/30)

L1 : 15 WB, 12/10 Cal Row , 10 P/Cln (35/25)