Strength:

work up to a heavy clean and jerk

Metcon:

Rx

12 min amrap

3 touch and go clean & jerks, 75% of heavy c&j

run 100m

 

Intermediate

12 min amrap

3 clean and jerks

run 100m

 

Beginner

12 min amrap

6 clean and jerks

run 100m

Post rounds and extra reps to comments.