STRENGTH
EMOM, for 15:00, complete:
3 Power Cleans
3 Front Squats
3 Push Jerks

Looking for a weight that is challenging, but sustainable for the entire EMOM. Try not to climb and just stick with one weight the entire time. If you do start to fail, do not go down in weight, just do less reps (like 2,2,2). You won’t have much time to change weights.

CONDITIONING
AMRAP, in 7:00, of:
10 DB Racked Lunges
15 Wallballs (20/14)

Rest 2:00

AMRAP, in 7:00, of:
10 DB Racked Squats
15 Toes-To-Bar

There isn’t an Rx weight for dumbbells today for a reason. Don’t handicap yourself by choosing a weight that stalls your workout. Go as heavy as possible, while still allowing you to move for 7:00.