Warm up(0:00-10:00)
Rowling x5
Penalty = erg jump overs
then
10 cherry picks
10 plyo jumps

10 walking front kicks
10 plyo jumps

Barbell warm up

Mobility (10:00-15:00)
Child's pose-1:00 min per
Wrist stretch-1:00 min
Front rack stretch-1:00 min

Pointers/Skill(15:00-20:00)
Row-quick handle return, full r.o.m, finish at 11 o'clock position

Clean-pull under bar/db, full range of motion
Prep: 3 high hang clean, 3 hang clean, 3 power cleans

Ab mat sit-ups-hands above head, touch toes

Fittrain (20)
4rds
15 hang cleans 115/80
25 abmat sit ups
35/30 cal row

Opt(12)
1600m walk/run
4x1 clean
5x5 back extension or superman
5x100m hill sprint

Finisher
30 t-raise
30 second s/a parallel stretch
30 side bends per
1:00 min plank
1:00 min hamstring stretch per