Strength
E2MOM 10 (5 sets):
Clean & jerk x 2
Squat clean & split jerk recommended. There is only 5 sets so warm up to a decent starting weight.
Metcon
4 rounds:
50 double unders
10 power clean (135/95)
10 box jumps (24/20)
50m sled push (4/3)
Double under challenge: over the next four weeks there will be one workout each week that begins with double unders. That number will increase by 50 each week. Point is to give you a chance at the beginning of the metcon to attempt a double under PR while you are still fresh. Will anyone get 200 the last week?