Warm-up

• 2:00 Row –then– 2 Rounds:
  • 10 Air Squats
  • 0:30 Squat Hold
  • 10 Kip Swings
  • 0:30 Hollow Hold
• Barbell Warm Up (empty BB): 2 Sets
  • 5 Deadlifts
  • 4 Hang Power Cleans
  • 3 Low Hang Squat Cleans
  • 2 Pause Front Squats

METCON

• For Time:
  • 30 Cleand and Jerks 115/85 lbs
  • 1 Mile Run
  • 10 Rope Climbs (15ft)
  • 1 Mile Run
  • 100 Burpees

Coach has some additional details for this work out!