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
3 rounds
9 Power clean 155/110
15 toes to bar
21 box jump over (go for speed, don’t have to open hips up top)
Accessory
3x
6 split squat + 4 db press from bottom (switch legs and repeat)
30 sec Sorenson hold