STRENGTH
For time (8:00 Cap):
25 Squat (or Power) Cleans (225/155)

Modification Options:
•8:00 to build up to a heavy weight (atleast 3 reps at each weight)
•AMRAP, in 8:00, of: 20 Calories and 5 Cleans at moderate weight)

CONDITIONING
For time (24:00 Cap):
30 Dumbbell Push Press (50s/35s)
30 Toes-To-Bar or 45 Tuck Crunches
30 Calorie Row/Ski/Bike
30 Box Jumps (24/20)
30 Deadlifts (225/155)

-Rest 2:00 (rest is optional), and then…

30 Deadlifts (225/155)
30 Box Jumps (24/20)
30 Calorie Row/Ski/Bike
30 Toes-to-Bar or 45 Tuck Crunches
30 Dumbbell Push Press (50/35)