Start up
stretch 4 mins

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

2rds(8)
10 sldl
8 plyo
6 inchworms
4 cleans
2 jerks

Metcon/*Rx(22)
400m run cash in
then
10 rds
5 clean and jerk 115/75-*145/95
5 box jump overs 24/20
then
400m run cashout

@28:00
climb to hvy clean

@40:00
gym goat

@50:00
30 w raise w/5 sec hold every 5
15 big arm circles per
50 kneeling crunch
2 min sh distraction
2 min hamstring stretch