Strength:
Hang Power Cleans 3-3-2-2-1-1-1
Metcon:
5 Rounds for time:
16 DB Hang Clean and Jerks (#22.5/15, x1)
8 Strict Pullups
16 Box Jump Overs
Weightlifting:
-Hang muscle snatch
(50%) 3×3
(55%) 3×3
-Hang snatch below the knee
(60%) 3×3
(70%) 3×3
(80%) 2×2
-Squat snatch strict press
15/20 kg 5×5
-Front squat
(60%) 5×1
(70%) 3×2
(80%) 2×3