Warmup
Warmup
400 m run
3 min of every 30 sec
10 air squats
Then 1 min plank hold
Empty bar
5 hang cleans
10 deadlifts
At 135-165/55-115
*choose weight as close to highest weight where you can go unbroken without sacrificing form too much
Metcon
Unbroken + burpee penalty
15 cleans
21 wall ball shots
12 cleans
21 wall ball shots
9 cleans
21 wall ball shots
6 cleans
21 wall ball shots
cooldown
3x
25 cal row
50ft lunge with lizard
25 hollow rocs