Weightlifting

Every 90 seconds, for 6 minutes (4 sets):

Hang Clean (2 reps @ 65-70% of 1-RM Clean)

Rest 60 seconds, and then…

Every 90 seconds, for 9 minutes (6 sets):

Hang Clean + Clean ( 75-85% of 1-RM Clean)

Metcon (Weight)

Every 4 minutes, for 16 minutes (4 sets) for times of:
20/15 Calories of Rowing
5 Cleans @ approximately 70-75% of your 1-RM

Score: Attempts Successfully Made x Weight of Barbell = Total Load Lifted