Workout:
10 sets every :90
1 Power clean
1 Jerk
1 Front squat
1 Jerk
Increase every 2 sets
Metcon:
Bike 50/33 cals
15-12-9
Squat Clean Thruster 135/95
Pull up
Bike 50/33 cals
If you would rather go with light weight, then do 21-15-9 reps
Workout:
10 sets every :90
1 Power clean
1 Jerk
1 Front squat
1 Jerk
Increase every 2 sets
Metcon:
Bike 50/33 cals
15-12-9
Squat Clean Thruster 135/95
Pull up
Bike 50/33 cals
If you would rather go with light weight, then do 21-15-9 reps