Start up(14)
stretch 4 mins

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

3rds(8)
8-12 rkbs
8-12 db pp
8 back extension or superman

hi hang clean 3x2-2 sec catch
jerk 3x2(8) climb(keep form)
clean- work up to heavy(8)

Metcon
otm 11
3 cleans 80% of your one rep max. Increase load throughout if form allows...then

amrap 7
burpees to a plate

Metcon-comp
otm 11
3 cleans 80% of your one rep max. Increase load throughout if form allows...then

amrap 7
7 hspu
14 du's

Finisher
60 abmat sit-ups
20 cuff iso per
hamstring stretch