Start up(16)
stretch (8)
roll quads, achilles, calf(4)
samson stretch(2)
front rack floor stretch(2)

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

3rds(8)
8-12 dips
8-12 kbs
12 du's or attempts

hang power + hang squat clean(8)
work up to moderate to heavy. Keep the form on point!!!

ot:30(5)
1 clean @90%(heavier than last week)

Metcon(17)
4rds
6 hang clean 115/75
12 abmat sit ups
18 box jumps/step ups 24/20
400m run

Metcon-comp(17)
4rds
6 hang clean 145/95
12 box jump overs (clear)24/20
18 ghdsu
24 cal row

Finisher
2 min hip opener
1 min chest opener per
80 temp tantrum