Warm up: 5 Rounds- 30 Double Unders
                                  10 GHD Sit ups 
                                  10 Back Ext.
                                  10 Dislocates


STRENGTH: 
Clean & jerk - 77% x 1 x 3
Snatch - 72% x 1 x 3
Clean pull - 95% (of clean) x 3 x 3
Clean deadlift - 103% (of clean ) x 3 x 3
Back squat - 78% x 3 x 5; follow each set immediately with 3 box jumps


METCON: Complete 3 rounds:
One Arm Farmer Walk (RT) 40 yards - 1/3 body weight
One Arm Farmer Walk (LT) 40 yards - 1/3 body weight
Max Rep Strict Chin Ups - 2 sec hold at the top of each rep


Used 45# Bar. 
Round One. 12 reps
Round Two. 4 reps
Round Three. 3 reps
Total = 19 Reps


Also wore a 10lb Vest.