warmup
1 min jumping jacks
1 min squat stretch
1 min dead hang
1 min jumping squats
empty bar warm up to workout weight If not at prescribed weight work up heavier than previous increase if form allows
comp weight 205/145
gym 185/105-125
metcon
7 rounds of:
1 clean n jerk
2 burpees over bar
3 power cleans
4 air squats
5 deadlifts
6 pushups
*7 slam balls
choose and alternate after each round
-50 mountain climbers (25/25)
-500 m row
cooldown
4 sets of
10 strict pullups
15 ghd situps
20 hollow rocs