Strength:

Every :90 for 6 sets

1 hang power clean plus 1 hang squat clean plus 3 front squats

Conditioning:

24 minute emom

Minute 1 – 5 stone to shoulder 115/75
Minute 2 – 12 box jumps 24/20
Minute 3 – 15/12 cal row
Minute 4 – 8 alt db front rack lunges 50/35