Conditioning
5 Rounds:
30 Double Unders
5 Power Cleans (175/115)
7 Bar Facing Burpees

Rest 1 Minute

Recovery Bike
16 Minute Recovery Effort

On the 4:00, 8:00, and 12:00: 20 GHD Sit-ups + 20 Hip Extensions

Strength

3-Position Pausing Power Clean
Build to a Heavy Complex:
1 High Hang Power Clean (Pause at Pockets)
1 Hang Power Clean (Pause 1 Inch Above the Knee)
1 Power Clean (Pause (1 Inch Below the Knee)

Pausing for a 2 Count at Each Position and in the Catch.