Find a heavy five rep front squat from the racks – then deload to a weight that’s about 60-70% of your 1RM clean. Use this weight for the metcon. These should be full cleans (squat) and the double under reps are 3x the amount of cleans. So you’ll do 7 squat cleans, then 21 double unders; 14 squat cleans, 42 double unders; and 21 squat cleans and 63 double unders.

Strength

Front squat
5, 5, 5

Conditioning

For time:
7-14-21 full cleans, 135/95#
21-42-63 double unders