STRENGTH
Perform 2 Hang Power Cleans EMOM for 10 minutes.

Increase throughout. Make sure you hinge at the hips. Shoulders over the bar, lats engaged. Keep the bar close.

CONDITIONING
Every 4 minutes, for 5 rounds, complete:
100 Meter Run
5 Hang Power Cleans (135/95)
100 Meter Run
10 Pull-Ups

Scale weight up to 165/115 and pull-ups to 3-5 muscle-ups if possible.