Power Cleans

Conditioning: Press to shoulder stand x 20, Rope climbs x 10

Olympic lifting: Power Clean 1-1-1-1-1-1-1

Metcon: Starting at 5 kb front squats and 5 sit-ups in the first minute, 10 Wall Ball shots in the second, continue adding 1 rep each minute for 15 minutes or until you can no longer get all the reps done in that minute.