"Bookend" Metcon

I want to put up a quick training related post. This is just a quick explanation of a style of programming for conditioning that I've been playing with a little bit lately and really like. I've deemed them "bookend" metcons because I choose a heavy movement that bookends the faster pace metabolic movement. The general template is:

X Rounds:
-Big, compound, heavy movement for low reps (3-6)
-Something light and fast to jack up the heart rate for 30-45 seconds
-Same big, compound, heavy movement for same weight/reps as you did at the beginning
-Rest before next round

Example:
4 Rounds:
5 DB Hang Clean to OVH
50 Double Unders
5 DB Hang Clean to OVH
Rest 1 min

The weight on the DB Hang Clean to OVH would be as heavy as you can complete the workout with. You could even start conservatively and increase weight on each round if you wanted to. These work really well performed in teams of two. One athlete performs one round, then rests while their partner does it. If the athletes are of equal skill level this keeps the work:rest ratio at about 1:1. The goal with these is to move non-stop through each round. At no point should you set down the DB's or rest on the double unders. You'll find that there is a huge difference between the first 5 DB Hang Clean to OVH and the last 5 of each round. The first 5 feel explosive because you're fresh off a rest period and the last 5 are a bitch, but it's easy to push yourself through them because the reps are low and you're almost done. It makes for good psychological training.

Here are some more examples. I'll use 4 Rounds with 1 min recoveries for each of these, but the total rounds and rest intervals are variables that can be adjusted depending on the ability of the athlete:

4 Rounds:
5 DB Thrusters
15 Box Jumps
5 DB Thrusters
Rest 1 min

4 Rounds:
3 KB Snatch Right
3 KB Snatch Left
10 Burpees
3 KB Snatch Right
3 KB Snatch Left
Rest 1 min

4 Rounds:
3 Barbell Squat Clean to OVH
15 KB Swings (light)
3 Barbell Squat Clean to OVH

4 Rounds:
6 KB Swings (Heavy)
Sprint 200 m
6 KB Swings
Rest 1 min