Clean and Jerk: 10 reps from 80-90% From the floor 

Pause Clean at the knee: 5 reps heavy, hit 295. 

Metcon: 

Every 30 Seconds for 10 min 

Wall Balls (75)

Hurtle Tuck Jumps (alot)

Muscle Ups (29)

Rest (ha!)

Recover HR 

Every 30 Seconds for 10 min 

Burpees (138)

Rest