Weightlifting
Five Sets of:
3-Position Clean
(high hang, hang, then 2″ Below the Knee – pause 2 seconds in each position before you clean the weight)
Rest 2-3 minutes
Rest 2-3 minutes
Metcon
Complete as many rounds and reps as possible in 9 minutes of:
6 Ground to Overhead (135/95 lbs)
12 Toes to Bar
6 Ground to Overhead (135/95 lbs)
12 Toes to Bar