Start up
stretch/roll(5)
warm up(5)

high hang pwr clean 3x2(8)
jerk skill(drive and catch)5x1(8)
clean and jerk-work up to hvy(10)

Fit Camp
400m run
120 single unders/40 du's
200m row
120 air squats
400m run
120 crunches
200m row
120 jax

Metcon(13)
5-10-15
wallballs 20/14
pull ups-modify as needed
power clean 95/65
*200m run after ea round

Metcon-comp
5-10-20
burpee chest to bar
power clean 145/105
ghdsu
cal ad

Finisher
60 cross crunch
1 min sh distraction per
1 min hip distraction/hip opener
2 min low back stretch/smash