https://www.youtube.com/watch?v=6jnMGl2c4RQ

Strength is an Olympic lifting accessory exercise – check out our instructional video.

Then the metcon is a station rotation – you’ll spend 30 seconds at each trying to get as many reps as possible, then rest 30 seconds. Then move on to the next station and do the same. You may start at different stations, but rotate in the same order. Your score is total reps.

Strength

Pendlay Rows
8,8,8

Conditioning

ME for 30 seconds on, 30 seconds off for 12 minutes, rotating through:
HSPUs
V-ups
Wall balls, 20/14#