Skill/Strength:
1 round, 45 secs per station, for max reps of:
Power Clean & Jerk, 135/95 lbs
Power Clean & Jerk, 155/105 lbs
Power Clean & Jerk, 185/125 lbs
Power Clean & Jerk, 205/145 lbs
Power Clean & Jerk, 225/155 lbs
-Scale to something you know you can get at least 3 of each time
-Rest 1 min between sets

Metcon:
3 rounds for time of
40 Wall Balls, 20/14lbs
20 Chest-to-bar Pull-ups
40 GHD Sit-ups
18 min Cap

Accessory Work:
Back Squat 1×8 at 70% 1RM
Back Squat 1×8 at 75% 1RM
Back Squat 1×8 at 80% 1RM
Back Squat 1×8 at 80% 1RM
Rest as needed between sets.

3 rounds for quality of:
Kettlebell Front Rack Carry, pick load, 100 ft
Backward Sled Drag, pick load, 100 ft
Prone Sorenson Hold, 45 secs

Mobility:
3 min quad smash, per side
2 min saddle stretch, per side