Warm-up
400m Run
PVC Stretch for front rack position
Front Squat Preparation
Ankle Mobility
Goblet Squat hold 1 min
Front Squat warm up w/ empty bar
Strength:
Hang Squat Clean + Jerk (2 +1)
Every minute for 8 minutes
then
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.
Scale as needed.