Strength:-
Build to a heavy 3 sec pause front squat
Then 3 x 4 at the same weight.
(i.e 1 rep max front squat at 80kg achieved, perform 3 x 4 at 80kg)
Metcon:-
Every 3 mins X 5 sets (15 mins)
5 Squat Cleans 65/45kg
10 Burpee Box Jumps 24/20″
15 T2B (intermediate / beginners 10)