Warm Up
PVC mobilize, then:

1 minute each movement:

Mountain climbers,
air squats,
star jumps
Lunges,
sprawls

Then:

Empty barbell:
5 Hang squat cleans 5 split jerks
5 Front squat 5s pause
5 split jerks
x3

 

Skill / Strength
CF.16.05.09 (A)
Work to 1RM Clean and Jerk
Every 2 minutes for 16 minutes LIFT
* Have a gameplan
Hit a Max weight
SCALE: Power clean and push press

 

MetCon
CF.16.05.09 (B)
In partners:
60 Wallballs
1 lap run
40 wallballs
1 lap run
20 wallballs
finish
* Wallballs must be thrown to eachother off the wall