For strength, do one complex every minute on the minute. You may stay at the same weight or add weight each round. You’ll do 1 power clean, then 1 full squat clean, then 2 consecutive jerks. Those jerks may be power jerks or split jerks or a combination of both.

For the metcon, you’ll deload to a manageable weight for hang power cleans. Box jumps should be higher than normal (30/24″ as Rx’d)


EMOM for 10 minutes:
Power clean + clean + 2 jerks


For time:
Hang power clean, 135/95#
Box jumps, 30/24″