Hamstrings and posterior is the name of the game. In the METCONs today, the weight will be lower, so control the bar back down to the ground, focus on form and tight/explosive movements.
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Strength:
Back Squat 5/5/3/1
Dual KB Deadlift 5x20
Good Morning 4x8
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METCON1:
3AMRAP
3-6-9-12…
Power Clean & Jerk #115 + TTB
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METCON 2:
4RFT
DLx21 #135 + 15x Push Press #75 + 9x TTB