Warm-up

PVC Stretch for front   rack position

Front Squat Preparation

Ankle Mobility

Goblet Squat hold 1 min

Front Squat w/ empty bar

Strength:

Hang Clean + Clean + Jerk

Every minute for 8 minutes

@ 70% of 1 RM

METCON

2 rounds, each round for time, of:

Row, 300 m

30 Toes-to-bars

20 Strict Handstand Push-ups

20 Burpees Over Rower

10 Bar Muscle-ups

100 Double Unders

Rest 4 mins between each round.