Weightlifting

Every 2 minutes, for 20 minutes (10 sets):

2 Clean Lift-Offs + Power Clean 

Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your second lift-off, reset and perform a power clean.

OR

Strict Press (2 reps )

*Build to a heavy double by the last set

Metcon

For time:
50/40 Calories of Rowing
25 Ground to Overhead (135/95 lbs)