Metcon (Weight)
Clean Complex:
5 x light to medium
3 Clean Pull
3 hang Power Clean
3 Front Squat
3 hang Squat Clean
Clean (5 x 3 @ 80% or heavier, build if possble)
Clean pull + hang shrug (4 x 2+6; 10-15% heavier than cleans)
Heavier than power clean; Drop clean pulls then deadlift into connected hang power shrugs. Use straps if you want.
Metcon (AMRAP – Reps)
3 min on / 3 min off x 4
16 Alternating Reverse Lunges (Barbell in front rack)
8 hang Squat Clean
8 Lateral Burpees Over Bar

Pick a weight that allows you to complete all exercises unbroken. Note weight in comments. Start over each round and record WORST round.