WEIGHTLIFTING: 
WOD : Clean & Jerk (12 x 1)

Every :45 for 4:30 –

1.  1 Clean & Jerks @ 75% 00-:30 sec
2. 2 T&G Clean & Jerks @75%
30-:45 sec
*Complete 1 & 2 within the :45 sec

*Rest 2-Min

Every :40 for 4:00 –
1 Clean & Jerk @ 80%

WOD : Metcon (AMRAP – Reps)
7 Rounds
:30 Max Effort Row
:30 Rest
:30 Max Effort KB Swings @ 32kg/24kg
:30 Rest
:30 Max Effort Double-Unders
:30 Rest