Strength
Every 2 min for 14 min
clean & jerk complex
(1+1+1)
Power clean (take 5 seconds to get above knee) + full clean + jerk (pause in dip & catch)
(2x80%,2x85%,3x90% @90% 2 full clean + 1 jerk)
Metcon
15-12-9-6-3
Hand stand push up
Front squat 155/110
Burpee over the bar
Accessory
2x
30 second weighted Sorenson hold
10 banded face pull
30 russian twist