STRENGTH:
EMOM for 15 min.:
Clean & Split Jerk
*Sets 1-2 – 70-75%
*Sets 3-4 – 75-80%
*Sets 5-6 – 80-85%
*Sets 7-8 – 85-90%
*Sets 9-10 – 90-95%

METCON:
For time:
1600 Meter Run or 2000 Meter Row
60 Overhead Squats (95/65#)
30 Burpee Box Jump-Overs (24″/20″)
15 Muscle-Ups (Bar or Ring)