Warm-up

Strength:

Back Squat

5×60%, 3×70%, 2×80%, 2×90%, 1×95%

Conditioning:

21 Squat Cleans 135/95

30 Pull-ups

15 Squat Cleans

20 Chest to Bar Pull-ups

9 Squat Cleans

10 Bar Muscle-ups

OR

21 Squat Cleans 95/65

30 Jumping Pull-ups

15 Squat Cleans

20 Ring Rows or Pull-ups

9 Squat Cleans

10 Jumping Chest to Bar Pull-ups