Strength 

EMOM 6 minutes

1 Clean and Jerk, start at about 70% of your 1RM and work up each minute to no more then 85% of your 1RM.

Then…

Work up to a 5 rep max front squat. Then subtract 10% and do another set of 5.

Conditioning 

3 rounds

3 Clean and Jerks (use about 60% of your 1RM and try to make then touch and go)

6 Burpee Box Jump Overs (max height of 30)

100 yards Sled Push (Use a challenging weight but one you can move quickly)

Rest 2 minutes