Strength:

every 1.30 for 6 rounds 5-5-5-4-4-4 reps of power clean 

(start from %60 and work up to %70 of your 1RM power clean)

Barbell Conditioning: 

10 rounds

30 seconds on

30 seconds off

max. rep front squat with %50 of your 1RM

WOD: 4 Rounds for time

8/8 one arm dumbbell push press (45/35)

15 pull-up

15 overhead squat (50/25)