Strength

Every 30 seconds for 10 minutes...

2 Hang cleans + 1 Front Squat + 1 Hang Clean

Pick weight between 95-135 lb or, roughly 45-50% of your 1 RM squat clean.

Next,

In 10 minutes...

Work up to a near max effort (90-95%) Front Squat

~Rest 3-5 minutes~

Conditioning

3 rounds

10 Front Squat @ 50% of today's heavy front squat
10 box jumps @ 30"

*Recruit - Every minute, as opposed to 30 seconds and use PVC or barbell to develop the skill. Work to heavy FS, at 85% effort. 20" box.
*Established - 24" box
*Competitor - As written