Warm up(0:00-10:00)
Active spiderman
20m sprint

Active samson
20m sprint

Walkouts
20m sprint

Barbell warm up

Mobility(10:00-15:00)
Front rack stretch-1:00 min
Elevated child's pose-1:00 min

Pointers(15:00-20:00)
Cleans-keep bar close, pull yourself under the bar.
Prep
3 high hang cleans
3 hang cleans
3 power cleans

Burpee-steady pace, keep moving, no full stand on lateral burpees.

Metcon(15)

“Hangover”

3 Rounds:

15 Hang Power Cleans (115/80)

15 Lateral Barbell Burpees

Opt(15)
-work up to heavy hang clean

-1600m walk/run

-FT-Iso-core
3 giant sets of the following:
8 bicep curls
8 tricep oh extensions
8 reverse fly
24 alternate sit ups
24 double crunch

-5x6 back extensions

Finisher
30 band pull aparts
30 cross crunch
1:00 min hamstring stretch per