Strength:
Front Squat
10-8-6-4
Use the heaviest weight you can for each set.
Rest 2 mins between sets.
Conditioning:
For 2 cycles:
AMRAP in 3 mins of:
-3 Clean & Jerks, 155/105 lbs
-15 Double Unders
Rest 2 mins between each cycle.
THEN: Rest 3mins between Amraps to change weight
For 2 cycles:
AMRAP in 3 mins of:
-5 Thrusters, 95/65 lbs
-5 Bar Facing Burpees
Rest 3 mins between each cycle.