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
3 rounds
21 hang power clean 95/65
15 push press
9 thruster
*rest 1:30 between rounds
Accessory
2x
20 sec db side plank
10 side plank rotations
30 weighted sit up