Monday
Warmup
-400 m run
1 min dead hang
1 min plank hold in pushup position
1 min jumprope
empty bar
-10 deadlifts
-8 hang cleans
-6 strict press
-continue to warmup to workout weight
155/105 or choose weight as form allows
Metcon
4 rounds of:
24 double under or lateral jumps over bar
18 toe to bar
12 pushups
-1 lap around the gym (about 150m)-
12 deadlifts
9 hang cleans
6 shoulder to overhead
Cooldown
4 rounds of
2 handstand get ups on wall + 30 sec. hold
15 V-ups
20 back extension