Strength
Every 2 min for 12 min
clean & jerk complex
(1+1+1)
Power clean (take 5 seconds to get above knee) + full clean + jerk (pause in dip & catch)
Metcon
30-20-10
Power cleans 95/65
Front rack step-ups 95/65
Row for cal
Accessory
2x
15 zottman curl
10 double db bent over row