Strength:
Clean and Jerk
15min build up to a heavy load or practice technique
Metcon:
AMRAP in 20min of:
1 Rope Climb
6 Pushups
9 Air-Squats
6 Pushups
1 Clean (#100/60)
Endurance:
4 Rounds for time:
40 Situps
Run 800m
40 Box Jumps
Row 1000m
40 KB Swings (#16/12)