Strength
Every 3 min for 12 min
clean & jerk complex
(1+1+2+1)
Power clean (take 5 seconds to get above knee) + full clean + front squat + jerk (pause in dip & catch)
Metcon
1000m row
3 rounds
10 thruster 115/80
20 toes to bar
Accessory
2x
12 hip ext
15 db skull crusher