Strength:
20min build up to a heavy 1-rep Clean and Jerk or practice technique
Metcon:
For time:
21-15-9
Toes-to-bar
DB Burpees (#22.5/15,x2)
Cal Row
DB Push-Press
Endurance:
10 Rounds for time:
15 Wallballs (#10/6)
10 Russian Twists (#15/10kg plate)
15 Box Jumps
10 Plate Overhead Lunges