Warm Up
400 m run
1 min dead hang
2 min squat hold last 30 sec active hold
empty bar
30 sec front squat hold in active position
10 hang cleans
5 front squats
go over Hang squat cleans
build to workout weight 135/95 or as form allows
metcon
5 rounds of
7 hang squat cleans
14 toe to bar
21 double under or jumps over bar
cooldown
3x
1 min plank hold
1 min lizard each leg