Working out of the rack or the jerk blocks, find a two rep power jerk or split jerk. Whichever you choose, do the same movement for both reps. (i.e. both power jerks or both split jerks)
The conditioning will start with 15 front squats, use this opportunity to work on a solid front rack position. Then run the equivalent of 100m (ten 10m shuttle runs) and do 5 muscle ups. If you need to scale muscle ups, do one of the following: 5 chest to bar pull ups; or 5 pull ups/5 dips; or 10 pull ups/10 dips.
Strength
Jerk 2, 2, 2
Conditioning
AMRAP in 12 minutes:
15 front squats, 75/55#
10 ten meter shuttle run
5 muscle ups
