Strength:

Jerk 6-8 sets of 1RM. Rest 2:00

Metcon:

20:00 EMOM, alternating movements every minute:

12 Toes to Bar

12 Hang Power Cleans (115,75)

12 Push Press (115,75)

12 Box Jump with step downs (24,20)

100 ft. Bear Crawl

Back & Delts Accessory Work:

2 Rounds of:

30 One arm rows (15 each)

30 Rear Delt Raises

Rest as needed