Start up
stretch(coach led)4
2 min choice of: ad, row, run, su/du
3rds
8-12 rkbs
8-12 db pp
8 back extension

20 pass through(1)
10 halo per side(1)

gym goat(7)
hspu progressions

hi hang clean 3x2(6)
jerk catch 3x2(6) keep light-form
clean and jerk (8) aggresively work up to a heavy(minimum rest, maintain good technique) when technique goes stop climbing!

Fit Camp
Complete the following in any order.
1200m row
100 du's or 300 single unders
200m farmers carry
100 rope slams

Metcon
otm 11
3 clean and jerks 135/95
4 burpees

Metcon-comp
otm 11
2 burpees
3 cleans 185/115
4 def hspu m/45 plates f/standard

Finisher
50 rtw
1 min I T stretch per
1 min ham per