STRENGTH
Every 2 minutes, for 10 rounds, complete:
10 Toes-to-Bar
2 Cleans or Snatches (Increasing)

Start at about 95-135/65-95 and slowly build each round. If you need work on the squat variation, then perform the squat on the 2nd rep.

CONDITIONING
For Time:
21-15-9 of:
Alternating DB Snatches (50/35)
Handstand Push-Ups/Dips/Push-Ups

Directly into…

9-15-21
Power Cleans (135/95)
10/7 Calorie Row/Ski/Bike

Scale-Up option is barbell snatches (95/65) instead of dumbbell snatches.

This conditioning should be weights and options that you can move fast. The strength was heavy and slow. Don’t weigh yourself down on this conditioning.