Strength: 6x2 Back squat at 80%
Conditioning:
With a running clock complete 21-15-9
Squat cleans 50/30
Ring dips
Rest remainder of the time
At 10 minutes complete 15-10-5
Power cleans 60/40
Ring dips
Rest till 20 minutes
At 20 minutes 9-7-5
Hang squat clean 80/60
Ring dips
Extras:
4x3 Power snatch 60,70,80%
4x3 Snatch pulls at 100%