WOD
Strength
Power Clean + 3 Push Jerk: 5-6 sets to build to heavy set
Conditioning
AMRAP in 16 Min:
12 Alternating DB Snatches (45/35 | R+70/55)
9 Burpee Over Box
6 C2B | R+ Bar MU
R+ every 2 min. – including 0 and 16 perform 1 squat clean thruster (185/125)
Extra
Pause Back Squat: 10 min. to find 1RM w/ 5 sec. pause
3 sets as warmup for metcon:
5 H/A swings + 3 TTB + 2 Bar MU