warmup
400 m run
with empty bar
1 min oh hold
then
10 clean deadlifts
8 hang cleans
6 strict press
add warm up weight do 4 reps
add final weight as form allows or 185/105+
-set up wall ball station
metcon
10 rounds of
15 wall ball shots
3 clean n jerk @185/105+
cooldown
accumulate
3 min dead hang
7 min squat stretch