Start up(18)
foam roll lats and thoracic (upper back) (4)
20 pass through

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

2rds(6)
10 plyo jump
8 deadlift(bar)
6 toe to bar/knee to elbow
4 cleans(bar)

ot:30(5)
1 clean @95% of 1rm or heavier than last week

Metcon(18)
otm
min one-3 cleans 135/95
min two-2 jerks 135/95
min three-6 burpees over the bar

Metcon-comp(18)
otm
min one-3 cleans 165/110
min two-2 jerks 165/110
min three-6 burpees over the bar

Finisher
2 min hamstring stretch
2 min side plank(alt)
30 w raise