stretch for 4 mins

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

3rds(8)
8 plyo
6 dl
4 jerk
2 ttb-mod as needed

Metcon/*Rx(18)
1-10 progression
clean and jerk 95/65-*115/85
*ttb-mod as needed
step ups /*box jumps 24/20

@24:00
work up to hvy clean in jerk in 8:00 mins

Finisher
30 cuff iso
1 min chest opener per
1 min low back smash
60 rtw
2 min hamstring stretch