Strength
1. Hang Clean above Knee 5×1 Heavy as Possible Rest 90sec
2a. Push Press 3×2 Heavy as Possible Rest 60sec
2b. Front Squat 3×2 Heavy as Possible with a dynamic bounce off the bottom Rest 60sec
3. Clean Pull 3×2 Heavy as Possible rest 60sec
-THEN-
Conditioning
5 Rounds each For Reps:
1min Stone to Shoulder #115/70
2min Rest Rowing at a pace that barely turns the fly wheel