Olympic Lifting:
5x2 Clean increasing weight each set.
M1 & M2: If you are proficient at the squat clean do these otherwise work on your pull to get max hip extension and height.
Conditioning: 13 minute AMRAP
15 Deadlifts
12 Hang power cleans
9 Front squats
6 Shoulder to over head
3 Thrusters
M1: 20/30
Rx: 35/45
M2: 45/60
Extras: 6x3 Clean pull with a pause at the knee