Olympic lifting: Spend 10 minutes to work up to a heavy Squat clean.
Mod 1: 2 second pause in the bottom of the squat.
Conditioning:
5 Rounds for time using 80% of the weight achieved in the above Olympic lifting.
3x Power cleans
5x Front squats
7x Pull ups
Mod 2: Delete Pull up insert Ring muscle up
Extras:
3 Rounds for time
20 Plate sit ups (Make the weight difficult)
10 Box jumps. (Extra high height for box jumps. You choose height)