Strength:

A) EMOM x 10 Minutes
Complete 1 Clean and Jerk - Start at 225 and increase by 5lbs each minute

B) Tempo Back Squats - 4 Sets of 5 (3 seconds down, no pause)

Conditioning:

3 Rounds:
15 Thrusters @ 95
15 Pull-ups

- Rest 3 Minutes -

3 Rounds:
15 Bar Facing Burpees
15 Pull-ups

Results:

A) Completed all reps, finished at 270 - Felt pretty strong, legs got tired by the end tho, getting all sorts of sticky, need to hit some 1 1/4 squats in a couple of days

B) 280x5x4 - the tempo squat has been really good, I feel so much more controlled on the way and dont crash so hard at the bottom. Doesnt seem to bother my IT band as much.

Conditioning:

Part 1: 3:28
Part 2 : 4:27

*A couple things I took away from this workout; 1 - my pressing endurance as stated early had gone to shit since I havent been conditioning, that coupled with how much I hate thrusters made part 1 super shitty. However my wind is starting to comeback slowly and the pull-ups were all unbroken. Overall I just need to commit to training harder, recovering better and preparing mentally better. While I feel like I am not where I was fitness wise that I was last year, I really want to represent my gym/brand/family and self during the open and regionals. Need to get my calories up, drank 3 cups of coffee and that was it today before the workout. Thanks Steve for the workout!