Strength

Work up to a heavy single Front Squat, reduce by 20% for 2 x 3 then reduce by 25% for a set of max reps.

Conditioning 

4 rounds for time

3 Heavy touch and go Clean and Jerks (about 80% of 1RM)

5 Burpee, jump and touch a target 9/8 inches overhead

100 meter sled drag backwards (max weight 105 pounds)

Rest 3:1 (if a round takes 2 minutes, then rest 6 minutes)