warmup
400 m run
3 rounds of
10 jumping jacks
10 lunge steps
then
with empty bar go over hang cleans
STRESS—HOOK GRIP!!!!!
metcon
5 min on/ 1 min off x 4 rounds
12 hang cleans @135/75+
12 front rack lunge steps stepping backwards
6 burpees
cooldown mandatory “if you dont work it it wont magically happen”
2×1-6 ladder or
pullups
strict hspu or hs get up to wall