Warm up(0:00-10:00)
"Line drill"
Run 200 Meters 
Quad Stretch 
Knee to Chest 
Solider Kicks 
Knuckle Drags 
Side Lunge 
Cradle Stretch 
Walking Samson 
Walking Spidermans 
Walkouts 
Toe Walk 
Heel Walk 
3 Air Squats + Broad Jump 
High Knees 
Butt Kickers 
Skip for Height 
Skip for Distance

Banded walk(down and back)

Barbell warm up
5 Good Mornings
5 Back Squats
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
completed with empty barbell

Mobility(10:00-15:00)
Front rack stretch-2:00 min
Elevated child's pose-1:00 min

Pointers(15:00-20:00)
Power cleans-pull yourself under the bar, receive in the power position in a good front rack position and keep chest high.
Prep:
3 high hang cleans
3 hang cleans
3 power cleans

Take ten minutes to work up to workout weight.

Metcon(25)
“Hurricane”

3 Rounds:

800 Meter Run

21 Power Cleans (155/105)

Opt(12)
5x5 ghdsu
5-4-3-2-1 pull up, c2b, bmu, muscle up
5x100m hill sprint
1600m walk/run

Finisher
30 t raise
100 round the world
1:00 min sh distraction per
1:00 min hamstring stretch per