Strength:
develop a 1rm clean & jerk
Metcon:
Rx
Amrap in 15 min of:
1 thruster, 95/65
2 chest 2 bar pull-ups
3 burpees
40 double unders
Then, 5, 6, 7, 80. Then, 9, 10, 11, 120. Then, 13, 14, 15, 160. Etc…
Scaled
Amrap in 15 min of:
1 thruster
2 pull-ups
3 burpees
40 single unders
Then, 5, 6, 7, 80. Then, 9, 10, 11, 120. Then, 13, 14, 15, 160. Etc…
Post loads and rounds plus extra reps.