Weightlifting
Every 90 seconds, for 24 minutes (8 sets) of:
Power Clean (3 Reps )
(building to as heavy as you can handle for 3 reps; drop the barbell and reset for each rep)
Tall Box Jumps (6 Reps)
(step down – do not jump down)
Metcon
For time:
750 Meter Row
25 Burpee Box Jump-Overs (24″/20″)
750 Meter Row
25 Burpee Box Jump-Overs (24″/20″)