Warm-up: 200m Run then 2 sets of:

4 reps each

Muscle Clean

Front Squat

Tall Clean

Strict Press

Push Press

Split Jerk

Strength:

Every 2min x 12min 2 Hang Squat Cleans + Front Squat + Split Jerk

Conditioning:

As Many Rounds and Reps as Possible in 7min of:
40 Double-Unders
20 Alternating Dumbbell Snatches
10 Toes-to-Bar

As Many Rounds and Reps as Possible in 7min of:
40 Double-Unders or 120 Single-unders
20 Alternating Dumbbell Snatches
10 Hanging Knee Raises