Warm-up

400m Run

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 (2+1) 

Work to a heavy weight set

Metcon:

Max effort every minute  of work

1 minute, Clean & Jerk, 135/95 

2 minutes of rest 

1 minute, Row

2 minutes of rest 

1 minute, Clean & Jerk, 135/95 

2 minutes of rest 

1 minute, Row

2 minutes of rest 

1 minute, Clean & Jerk, 135/95

2 minutes of rest 1 minute, Row

Total Calories + Reps = score