Strength:

Power Clean & Jerk:

Take a few sets working up to your 80%.

Then:

Every :90, do 2 reps @80% for 4 sets.

Metcon:

18:00 AMRAP with a Partner:

3 Power Cleans (135,95)

6 burpees

9 air squats

100 meter run

One partner completes a full round at a time.

Hamstrings & biceps accessory work:

3 rounds:

banded leg curls x 30 each. Rest :30.

Reverse barbell curls x 10.  Rest :30