STRENGTH
Every 1:30, for 8 rounds, complete:
3 Front Squat

We’ve done Front Squats for 3 reps recently. today you should shoot to beat your old number by just 5 pounds on the 7th set, and on the 8th you can make another jump up if you feel good. Secure a 5 pound PR and then go for broke if you want.

CONDITIONING
Every 3 minutes, for 6 rounds, complete:
10 Hang Power Cleans (115/75)
10 Pull-Ups
10 Jerks (115/75)
10 Burpees Over Barbell

Scale up by adding an additional rep every round. Round 2 would be 11 of everything and round 3 would be 12 and onward. If you get to a point where you fail on this you will just go back to tens on all of the remainder rounds.