Workout:
10 sets Every :75
Sets 1 and 2: 3 Power cleans
Sets 3,4 and 5: 1 Power clean & 1 Squat clean
Sets 6-10: 1 Squat clean
Continue to increase, last 5 sets should be towards a 1 rep max
Metcon:
2 Sets:
30-20-10
Ski or Row Cals
Push ups
Rest 3 min b/t sets