Workout:
A. Every :90 for 5 sets
1 power clean
1 hand squat clean
1 jerk
Increase each set
B. Every :60 for 3 sets
3 front squats
1 jerk
use the weight you finished A with, no increase
Metcon:
5 rounds
Run 400
15 Burpee box jump overs (land on the box and jump to other side)