Workout:
10 rounds
Every :90
Rounds 1-5: 1 Squat clean + 2 jerks
Rounds 6-10: 1 Squat clean + 1 front squat + 1 jerk
Increase every set or every 2 sets, but should be able to get heavier as you go.
Metcon:
5 rounds
100 yard single arm kb or db suitcase carry (as heavy as fuck) 100/70
15 GHD sit ups
15 Back extensions
Aim to keep your spine in an upright position and not leaning to one side. Staying tight is a must for the whole 100 yards.
Shoulders should be packed back tight, do not let the weight pull your shoulders down.
Complete the walk as quickly as possible.