Strength:
5x5 Strict press
Conditioning:
21 Thrusters
21 Toes to bar
Run 400m
15 Thrusters
15 Toes to bar
Run 200m
9 Thrusters
9 Toes to bar
Run 100m
Mod 1: 20/30
Rx: 35/45
Extras:
Snatch 4x4 Hang squat snatch
4x4 of the following One snatch grip press (Behind the head) One overhead squat