Warmup
400 m run
100ft each
high knees
butt kicks
carioca
finish with lunge to lizard stretch
empty bar
10 press anyway
go over squat clean to thruster
load to 95/55-65 or as form allows
metcon
3 rounds of:
20 front rack lunge steps (stepping backwards in place)
15 box jumps mandatory step down
15 shoulder to overhead
15 box jumps mandatory step down
5 squat clean to thruster
cooldown
mandatory if you want to improve
strict pullup ladder
2×1-6
accumulate 5 min in plank hold (really concentrate on hollowing out)