Barbell

Every 90 seconds for 6 minutes (4 sets):
Power Clean + Jerk @ 50-65%

followed by…

Every 2 minutes for 8 minutes (4 sets):
Hang Clean + Jerk @ 65-80%

followed by…

Every 2 minutes for 8 minutes (4 sets):
Squat Clean + Jerk @ 80-95%

The goal here is to increase the weight on the bar each rep.

 

Metcon

Three rounds for time:
400m Run
15 Pushups
25 Kettlebell Swings (53/35)