Squat Clean and Jerk
Work Up to 85% of your 1 rep max.
Then complete 8 sets of 1 @ 85+ %
Add 5-10lbs from last weeks weight.
Use the same weight across all sets.
Metcon
For time
35 Double Under's
10 Hang Power Cleans (95/65, Rx+115/75)
10 Thrusters
35 Double Under's
10 Hang Power Cleans
8 Thrusters
35 Double Under's
10 Hang Power Cleans
6 Thrusters
35 Double Under's
10 Hang Power Cleans
4 Thrusters
35 Double Under's
10 Hang Power Cleans
2 Thrusters