Keeping it simple today: get 3 heavy sets of 5 fronts squats in – ascend in weight each set, but they should be relatively small jumps for those 3 sets (i.e. 5-20 lbs depending on your strength) Then a simple couplet of hang power cleans and lunges. Try to get that foot out enough so the shin is relatively vertical – it will hit your posterior chain more vs. your quad if you do!

Strength

Front squat
5, 5, 5

Conditioning

3 rounds for time:
10 hang power cleans, 135/95#
50 lunges, L/R