Strength
Front Squat
5 @ 75%
3 @ 85%
1+ @ 95%
OR
Overhead Squat (5 x 5 add 5 lbs from last week)
If you hit failure in your linear progression, reset your lift to 80% of your last successful set of 5.
Conditioning
Perform AMRAP in 12 minutes of:
3 Cleans 135/95
3 Toes to bar
3 Box Jumps
6 Cleans 135/95
6 Toes to bar
6 Box Jumps
9 Cleans 135/95
9 Toes to bar
9 Box Jumps
etc . . .