Strength:
4 Sets for load:
2 Push Jerks + 1 Split Jerk
Metcon:
3 Rounds for time:
13 Deadlifts (#100/70)
13 Burpees
13 Dumbbell Thrusters (#22.5/15, x2)
13 Pullups
13 Dumbbell Step-Ups (#22.5/15, x2)
Weightlifting:
-High hang clean
(50%) 6×3
-Clean from block under the knee
(60%) 3×5
(70%) 3×3
-Power jerk
(60%) 3×5
(70%) 2×2
-Front squat
(70%) 3×3
(80%) 2×2