Strength:
15min work to a heavy 1-rep Snatch or practice technique
Metcon:
5 Rounds for time:
7 Hang Squat Cleans (#75/47.5)
Run 400m
7 Burpee Chest-to-bar Pullups
Endurance:
3 Rounds for time:
1 Stairs ascend
50 Pushups
Run 400m
50 Air-Squats
1 Stairs ascend
50 V-Ups
Row 500m
50 Burpees