STRENGTH:

Clean and Jerk Complex:
Hang Clean + Full Clean + Jerk

*Spend 20 minutes building to a heavy complex weight
*Drop weight after Hang Clean. Pick back up within 5 seconds for Clean. 
*SQUAT FOR BOTH CLEANS


METCON:

4 Rounds for time:
25/20 Cal on Air Dyne
20 Weighted Push-ups
20 Thrusters 115#/75#
25/20 Cal Row