8.4.18

Strength
Pause Front Squats + High Box Jumps
E2min. x 12min. 
3.3.2.2.1.1 (FS)
3.3.3.3.3.3 (BJ)
* Increase load and height as needed

Conditioning
4 Rounds for time
20/15 cal. row
5 Hang Power Clean
5 Thrusters
5 Hang Power Clean
5 Thrusters
7 Burpees over bar
(cap 20 min.)

RX: 135/95

Workout notes: 
Alternating between power cleans and thrusters while throwing in some rowing and burpees over the bar.... a combination for quite a cardio catastrophe! Our advice is to be smart with your pace out of the gate (think: fast maintainable pace, push it towards the last two rounds) and properly prepare your grip in the warm-up.