Strength

Each set for load:

Squat Clean

Tempo Pull Squat Clean w/ Pause in catch
3×3 @ 60-70%

Tempo Pull to Pause at Knee into Squat Clean w/ Pause in catch
3×2 @ 70-80%

Tempo Pull to Pause at Mid Shin into Squat Clean w/Pause in catch
3×1 @ 80-90%
Conditioning:
16 Min AMRAP 
21 TTB15 Shoulder to over 50/356 rope climb