Strength:
split jerk 3×3 @70% of 1rm
Metcon:
Rx
15 min ladder (+2 reps each round)
2 alternating db snatches, 50/35
2 box jumps, 24/20
2 pull-ups
Scaled
15 min ladder
2 alternating db snatches
2 box jumps
2 pull-ups
Post loads and rounds plus extra reps to comments.