FREDAG
After warm up, continue with clean & jerk and build up to a weight heavier than you going to use in the metcon.
Metcon
On the clock
0-10
-30 Clean & jerk 70/47,5kg
-10-20
-1600m run
20-30
-30 squat clean 70/47,5kg
-30-40
-800m run
Then
3 rounds of
-12 pull ups
-10 deadlift 70/47,5kg
L1: 80/52,5kg
L2: RX
L3: 50/35kg
L4: 40/30kg, jumping pull ups