Weightlifting

A. Clean (from blocks) – 1×3 @ 65%, 2×2@75%, 1×2@80, 1×2@85%, 3×1@90%

B. Front Squat (2×4@70%, 1×4@75%, 1×3@80%, 2×3@85%)

C. DB Strict Press (1×10, 1×8, 1×6, 1×4, 1×4)
build each set, use a neutral grip (palms facing each instead of away from body – dumbbells will be perpendicular to shoulders)

Conditioning

C. 3 RFT
75 Double Unders
15/13 Assault bike cals
20 DB snatch (60, 45)