Strength
Every 2 minutes for 5 rounds
1 power clean
1 FS
1 hang clean
*same weight across all five sets - it should be heavy
Conditioning
AMRAP 7
9 FS @135/95
7 burpees
5 Hang Power Cleans @135/95
Rx+ - 165/125
Pump
AMRAP 7
14 barbell front rack lunges
7 barbell curls
7 barbell overhead tricep extension
Midline
Accumulate 3 minutes in a low plank (bottom of pushup position/chattaranga)