Warm Up
2 rounds
1 min row, run, air bike
4 inch worm with push ups
10 kb swings
10 goblet squats, add weight.
10 heel overs

Clean&Jerk Technique training with barbell (10mins)

Strenght
Clean&Jerk 4x2 and 3x1 rep @moderate/heavy weights.
rest 1.5-2 min bwn sets

Metcon
3-4 rounds alt time with partner
10/12 cal machine
6-8 burpee pull ups
(or 6-8 burpee + 6-8 hardened ring rows)
alt time full round. Go Fast.