Jerks
Pausing Split Jerk: 3×2 reps (5 second at hip drive and 5 secs at catch)
3 Jerk Drives + 1 Split Jerk: 3×1 Complex
Split Jerk: 5×1 reps
Metcon
4 Rounds of:
1 Minute Wallballs (9/7 kg)
1 Minute Dumbbell Alternating Snatches (22,5/15 kg)
1 Minute Calorie Row
2 Minute Rest
Score is total reps