Warm up
3:00 on a bike or rower
20 Air Squats
10 Strict Press (barbell)
10 Hang Power Cleans (barbell)
10 Low Hang Power Clean and Push Jerks (barbell)
Strength
Power clean & Push jerk (5 x 1)
Metcon
10-9-8-7-6-5-4-3-2-1
Burpee Box jump overs
GHD Sit-ups