Strength:
Every 2:30min for 15min (6 sets):
Clean + Front Squat (1+3)
Metcon:
For time:
1-2-3-4-5-6-7-8-9-10 Strict HSPU
10-9-8-7-6-5-4-3-2-1 Hang Power Cleans (#60/40)
Weightlifting:
Box jump with bar
5×6
-Hang snatch
(60%) 3×3
(65%) 2×3
(70%) 2×3
-Power jerk behind the neck
(60%) 3×3
(70%) 3×3
(80%) 2×2
-Clean pull with 2 pause
8×3 ascending weight