Strength:

Back Squat:

Set 1: 15 Reps Light 

Set 2: 12 Reps w/ 3 second tempo down 

Set 3: 3 half squats (bottom up) into 3 Full squats (3 times through)

Set 4: 12 Heavy Full Squats, -30% for 12 Half Squats, -40% for 20 Half Squats

Conditioning:

For Time: 

100 Double Unders 

40 Toes to Bar 

20 Clean and Jerks (155/110)

100 Double Unders