Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
10 sl dl
8 plyo
6 goodmorn
4 clean

conditioning(6)
3x200m on the 2min

rest 3 min

bench(15)
3x6-work up to hvy 6

Metcon/*Rx(15)
"double down"(5-27-14)
20-2 du's/x3 singles
10-1 cleans 95/65-*135/95
workout goes as follows:
20 du's then 10 cleans, 18 du's then 9 cleans, 16 du's then 8 cleans etc....complete sequence down to 2/1.

clean(10)
work up to a fast heavy

Finisher
30 v ups
30 kneeling crunch per side
30 t raise
2 min hip opener