Warm up (0:00-6:00
4 Active Spidermans (each leg) 
4 Active Samson (each leg) 
4 Cossack Squats (each leg)

3 Walkouts 
3 Active Spidermans (each leg) 
3 Active Samson (each leg) 
3 Cossack Squats (each leg)

2 Walkouts 
2 Active Spidermans (each leg) 
2 Active Samson (each leg) 
2 Cossack Squats (each leg)

followed by…

Barbell Warmup 
5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
(completed with empty barbell)

Mobility(6:00-10:00)
Front Rack stretch 1:00 min per
Couch Stretch 1:00 min per

Skills/Teaching(10:00-25:00)
Hi hang-Speed under bar
Hang clean-Knucles down and back
Power clean-Speed through middle
Split jerk-Find balance

Complex(25:00-40:00)

Team up in 2 or 3 and work on great form for the complex for 15 mins. Keep the weight at a load that you can maintain good form with.

15 mins to work up to complex weight
1 High Hang Power Clean (mid-thigh)
1 Hang Power Clean (top of knee) 
1 Power Clean (from floor) 
1 Split Jerk

Transition(40:00-45:00)
Break bar down to deadlift weight.

Run through(45:00-50:00)
2rds
5 deadlifts
5 sit ups

Metcon(10)
"Drop Dead"
4 x (:20 seconds on, :10 seconds off)
Sit-Ups
Deadlifts (155/105)
Sit-Ups
Deadlifts (155/105)

Score equals total reps

Option(12)
1600m walk/run
5x100m hill sprints
21's x3 +1 burnout set of curls
Gym Goat

Finisher
2 min hamstring stretch
1 min cobra
60 temp tantrum(2ct)
30 t raise
15 side plank pt per