Olympic lifting:
Squat clean and jerk
5,4,3,2,2,1,1
Mod 1: Hang clean and jerk
Conditioning:
For time complete the following
Buy in 1000m Row / 800m run
Then 2 rounds of:
25 box jumps
25 Hand release push ups
25 Thrusters M1: 20/30 Rx: 35/45
25 KB swings
Cash out do which ever one you didn't buy in with 1000m row / 800m run
Extras: 3 rounds of the following rest 1 minute between each exercise
20 Weighted sit ups
20 weighted back extensions.