Strength
4x clean & jerk complex
(1+2+2+1)
low hang power clean + push press (1 second pause at top) + jerk + hang power clean
Metcon
For time
1k row
100 double unders
50 db/kb deadlift
75 double unders
40 db/kb clean (from hang, kb swing between legs)
50 double unders
30 db/kb shoulder to over head
Accessory
2x
20 russian twist
40 second hollow hold
20 banded good morning 3.1.x.1