Cleans!

Weightlifting

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

1 Clean Lift-Off + Hang Clean + 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 for the lift-off. 

Metcon

Four rounds for time of:

400 Meter Run

8 Ground to Overhead (155/105 lbs)