Strength 

Hang cleans: work up to a heavy set of 3

Front squats

10 x 5 at 80%

KB Goblet squats 3 x 15

Accessory work 

3 sets not for time

50 Unbroken Double Unders or DU pratice for 1-2 minutes

L – Sit Hold 25-45 seconds (of total time)

Conditioning 

8 Minute AMRAP

3 Hang Power Clean 205/135 lbs

6 alternating pistols

40 yard bear crawl