Strength:

Power Clean:

Build to a heavy single, if it’s feeling good you can try for a new 1RM.

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Conditioning:

5 RNFT or 20 Minutes:

8ea Single Leg Romanian Deadlift, contra-laterally loaded

8 Dumbbell Bench Press, as heavy as possible.

8 Chin-Ups, as heavy as possible.

Use a modest weight on the SDRDLs and focus on staying engaged with the movement. Kettlebells work well for these. Work up to a challenging set of 8 on the other two movements, using bands or adding weight as appropriate on the Chins.