Start up(14)
roll back(4)
hamstring stretch (2)
20 pvc good mornings

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

2rds(8)
8 strict db press
8 db squat cleans
8 sit ups

below the knee hang clean(7)
work up to hvy

ot:30(5)
1 clean @95%/hvy

Metcon(18)
otm
min one-4 cleans 135/95
min two-3 jerks 135/95
min three-8 burpees over the bar

Metcon-comp(18)
otm
min one-4 cleans 165/110
min two-3 jerks 165/110
min three-8 burpees over the bar

Finisher
2 min hip opener
2 min sh distraction
100 bicycles