After metcon 1-2 times with empty barbell
3 high hang clean + 3 hang clean + 3 cleans + 3 split jerk
rest 1 min bwn rounds

Weightlifting / Strenght
A.Squat Cleans
sets 1-2 @ 85% and 3 reps
set 3 @90-95% and 2 reps
sets 4-6 @95-105% 1 rep
rest 1.5-2 min bwn sets

B. Split jerks
sets 1-2 @85% x 2 reps
sets 3-5 @90% x 1 rep
rest 1.5-2 min bwn sets

C. Clean Deadlifts (pause on low hang, below knee and mid thigh)
3x3 reps @100% of 1rm clean
rest 1.5-2 min bwn sets