Strength:
Squat Clean + Hang Squat Clean + Front Squat
4-5 Sets, warmup for the workout
Conditioning:
5 Minute Clock
45/35 Calorie Row
*In remaining time, 7 rep T&G Clean

1 min rest

4 Minute Clock
35/25 Calorie Row
*In remaining time, 5 rep T&G Clean

1 min rest

3 Minute Clock
25/20 Calorie Row
*In remaining time, 3 rep T&G Clean
Finisher:
Slow assault bike for 5 minutes