Strength:
7 Sets for load:
3 Muscle-Clean + Press (1+1)
*Rest 1:30
Metcon:
AMRAP in 13min of:
12 Hang Power Cleans (#40/30)
12 Front Rack Lunges
24 Air-Squats
Weightlifting:
-Push press with pause
3×8 increasing weights
-Hang power clean+Push jerk 8/4+1
increasing weights
-Front squat 5 sec' down
1×6
increasing weights
Outdoor:
A. Death by 10m run
B. AMRAP in 20min of:
30 Double Unders
20 Situps
10m Burpee broad jump
5 Rollups