STRENGTH

6 sets of:
1 Clean lift off (2 sec pause at knee)+
1 Power Clean+
1 Hang Squat Clean
@75% Power Clean 1RM

METCON

3 Rounds, each for time:
200m Run
12 Kb SDHP (88/53#)
8 Ring Dips
12 Pull-ups
200m Run
Rest 2 min