Strength:
Split Jerk - 15 min to work to a heavy single

Wod:
General Fitness Rx:
3 Rounds:
10 power cleans (185/125)
20 push-ups
30 pull-ups
40 situps

Scaled:
Power cleans (135/95/65/45)
push-ups (elevated)
banded strict pull-ups or if brand new jumping pull-ups

Competition:
3 Rounds:
10 power clean (225/155)
20 push-ups
30 pull-ups
40 sit-ups