Our strength portion focuses on finding a 5 rep touch-and-go power clean and jerk. This means you may not reset with the bar on the floor between reps. You may reset your hook grip in the hang though. Since you are going for 5 quick reps, a power or push jerk are preferable as opposed to a split jerk.
The metcon has a barbell complex, similar to DT. You’ll start with the bar on the ground, do 2 deadlifts, then go into 2 hang power cleans, then into 2 jerks. Scale the HSPU’s with stinkbugs or wall walks and scale the toes to bar with knee raises (if you have strong shoulders to hang from the bar) or 2x situps
Strength
15 minutes to get a 5RM Power clean and jerk
Conditioning
Using 80% of your 5RM from strength, AMRAP in 12 minutes:
2 deadlifts
2 hang power cleans
2 jerks
4 HSPU’s
8 toes to bar
