STRENGTH
Power Clean – 6 reps every 2:00 for 6 total sets

Start at about 60-65% of your current 1rm and increase throughout if possible.

CONDITIONING
10 rounds, for time, of:
10 Burpees
5 Bar Muscle-Ups/5 C2B Pull-Ups/5 Jumping Pull-Ups

Lower the muscle-up or pull-up reps to 3-4 if maintaining 5 is not possible.