Strength:

  1. Power Clean + Front Squat + Jerk 8 x 2 @ 70%, every :60.
  2. Touch & Go Deadlift: 3×3, Rest :90 working up to Metcon weight.

Metcon:

10 AMRAP:

10 Deadlifts (225, 155)

200 meter run

Accessory Work:

Posterior & Core

Tabata 8 intervals :20 work/:10 rest of:

Glute March & Alternating Side Planks

Then:

Dumbbell Reverse Lunges + Romanian Deadlift Combo 6 x3 ea., rest :60