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Weightlifting
Pause Power Position Clean & Jerk (3-3-3-3-3-3)

@ 70-80%
Jerk on the final rep of each set. Drop and reset between each rep.

Red
EMOM for 16:00:
1 Rope Climb
1 Heavy Power Clean to Push Jerk

White
EMOM for 16:00:
3 Strict Pull-ups
1 Heavy Power Clean to Push Jerk

Blue
EMOM for 16:00:
1 Lying to standing Rope Climb
1 Heavy Power Clean to Push Jerk

The lift should prep you to do the Heavy Power Clean to Push Jerk in the METCON, Pick a heavy weight, but not a weight they will miss more than 1 time through out the EMOM.