warmup
1 min jumping jacks
empty bar 1 min overhead hold
10 reps each of
-hang cleans
-push press
continue to warm up to weight
*may share bars if needed
*okay to partner up also
metcon
4-5 intervals of: @95-135/65-95
15 cal row
12 deadlifts
9 power cleans
6 clean n Jerk
*start as rower opens up
cooldown
4x
20 ghd situps
25 supermans