Strength 

Clean and Jerk complex

work up to a heavy complex of…

1 clean + 2 front squats + 2 jerks

One Arm overhead DB carry 3 x 25 yards each arm; as heavy as possible

Conditioning 

5 Rounds

250 m Run

20 Cal Row

2 Rounds “Cindy” with strict pull ups

5 Strict Pull Ups

10 Push Ups

15 Air Squats