Warm-up:

  2 Rounds

  500 m row moderate

  40 air squat

  20 push up

 

Weightlifting:

 

  2 Clean & Jerk(10-12     sets)

  Every 90"

  Départ @60%

 

Metcon:

  Emom alt 21':

  -15-20 WB  

  -10 Power clean@50/35

  -10-15 box jumps