Warm-up

6 rounds

30 min Row @ easy pace

30 sec Row @ hard pace

Then movements with an empty barbell

15 good mornings

15 deadlifts

15 shrugs

Strength:

Clean Grip Deadlift + Squat Clean 

4 sets of (3+1) 

85% of 1RM Clean

Metcon:

Max effort every minute  of work

1 minute, Clean & Jerk, 135/95 

2 minutes of rest 

1 minute, Row/Bike

2 minutes of rest 

1 minute, Clean & Jerk, 135/95 

2 minutes of rest 

1 minute, Row/Bike

2 minutes of rest 

1 minute, Clean & Jerk, 135/95

2 minutes of rest 

1 minute, Row/Bike