warmup
400m run
1 min dead hang
3 round empty bar
5 front squats
5 strict press
5 hang cleans
*coaches walk them thru 1st round control reps
Metcon
800 m run
50 clusters (squat clean to thruster) 135/85 or modify weight as form allows
800 m run
Cooldown
3 rounds easy pace of
50 ft lunge with lizard
25 hollow rocs
1 min plank hold