Strength:
Every 3:00 for 15:00
5-5-3-2-1
Thruster
*From Rack
Metcon:
3 Rounds for time:
10 Front Squats 42.5/30kg
5 Burpees over the bar
10 Push press 42.5/30kg
5 Burpees over the bar
10 Thrusters 42.5/30kg
5 Burpees over the bar
-3:00 Rest between the rounds-
Competitors:
Every 3:00 for 24:00
9 Power Clean @ 55%
8 Power Clean @ 60%
7 Power Clean @ 65%
6 Power Clean @ 70%
5 Power Clean @ 75%
4 Power Clean @ 80%
3 Power Clean @ 85%
2 Power Clean @ 90%
1 Power Clean @ 95+%
*Try going unbroken on all the sets. Go for a PR if you feel good.