To start:
Clean and Jerk review
Strength
Take ten minutes to build up to workout weight
Met-Con
5 rounds (15 min cap)
6 power cleans (heavy), 25 double unders, 25 sit-ups
Accessory
Tabata Barbell Curls at the following positions
20s bottom ROM
20s hold at 90 degrees
20s top ROM
20s hold at top
20s full ROM
20s full ROM