Warm-up: 10 minutes

Strength          (every 2 or 3 minutes)

5 Rounds NOT for time                      (maintain good form) 

10 x Right Arm Dumbbell Clean and Jerk      (50# / 35#)

10 x Left Arm Dumbbell Clean and Jerk        (50# / 35#)

Metcon:           7 Rounds for Time – 20 Minute Time CAP

7 Front Squats  (95# / 65# )                (Start from the floor)

            7 Burpees        

            7 Toes To Bar