Strength/Skill:

3 Hang Pause Clean + 1 Pause Push Jerk @ 55% 1 RM Clean and Jerk
3 Hang Pause Clean + 1 Pause Push Jerk @ 60% 1 RM Clean and Jerk
3 Hang Pause Clean + 1 Pause Push Jerk @ 65% 1 RM Clean and Jerk

*Hang is from above the knee.
*Both pauses are for 3 seconds in the receive position.

Metcon:

5 Sets (1 set every 2:30)
16 Shuttle Runs (25ft = 1 rep)
20 GHD Sit Ups
-Rest 5 minutes-
5 Sets (1 set every 2:30)
20/16 Calorie Ski (or Row)
4 Rope Climbs (OR 6 Muscle Up)