Strength:- C&J 15 mins to build upto a heavy complex of
1 power clean
1 hang clean
1 split jerk

WOD:- for time
1k run
50 medball cleans@9/6
50 Burpees

Strength: 15 mins to go heavy! Try and make the hang clean a squat clean where possible.

Wod: don't start to fast on this one , get an uncomfortable pace and try and hold it!