Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

warm up(5)
junk yard dog

Metcon/Metcon-comp(14)
6rds
7 clean and jerk 95/65 *115/85
7 knee to elbow/*ttb

work up to hvy clean and jerk (12)
afterburner 5x100m sprint

Finisher
60 sec v-sit hold
2 min hip distraction per
low back smash