Cleans!

Weightlifting

Every 2 minutes, for 16 minutes (8 sets) of:

2 reps x (Clean Lift Off + Hang Power Clean)

(pull from the floor, pause for 2 seconds at mid-patella, and then Power Clean from the position)

Start around 60-65% of your 1-RM and build over the course of the 8 sets to something heavy for today.

Metcon

For time:

800 Meter Run

40 Burpee Pull-Ups

(pull-up bar 6-10″ above standing reach)