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.