Strength:

Front Squats: Build up to 1RM in 8-10 sets.

Rest 2-3:00

Metcon:

”Full Speed”

For time:

21-15-9  reps of:
Power Cleans (135, 95)
Bar Facing Burpees

9:00 Time Cap

Extra Credit:

Superset of:
– Dimel Deadlifts (30% of Deadlift): 3 x 30. Rest 30s.
– Hollow Rocks: 3 x 15-30. Rest 30s.