Warm up(0:00-8:00)
:30 sec active samson
:30 sec push ups

:30 sec airdyne
:30 sec active spiderman

:30 sec walkout
:30 sec knuckle drags

followed by
Barbell warm up
5 good mornings
5 back squat
5 elbow rotations
5 strict press
5 stiff leg deadlift
5 front squat

Mobility(8:00-11:00)
Front rack-1:00 min
Child's pose-1:00 min
Wrist stretch-1:00 min

Skills/Teach(11:00-25:00)
Power clean -
Prep:
10 sec hold in receiving position
3 high hang power clean
3 hang power clean
3 power clean

Burpee
Full extension at the top
Prep:
5 active spiderman
5 push ups
5 frog jumps

Run through(25:00-30:00)
2rds
3 cleans
3 burpees

Metcon(20)
"Black and Blue"
5rds
10 power cleans 135/95
10 burpees

Opt(12)
1600m walk/run
3x5 back squat
50 cal airdyne
3x8 single arm db row

Finisher
30 w raise
30 band pull apart
60 oblique crunch per
1:00 min hamstring stretch