Warm-up

Banded Agilities 4 reps on each side
5 Lunge walk forwards + walk it back
Shuffles+Shuffle back
Karaoke+Shuffle back
Cross Run+Shuffle back
5 Broad Jumps+ walk it back

Metcon (Weight)

Every 1:30 for 12 minutes = 8 sets
FULL SQUAT CLEAN
REPS
5
5
3
3
2
2
1
1

1.) 0-1:30      (5 reps at 65%)
2.) 1:30-3:00 (5 reps at 70%)
3.) 3:00-4:30 (3 reps at 75%)
4.) 4:30-6:00 (3 reps at 75%)
5.) 6:00-7:30 (2 reps at 80%)
6.) 7:30-9:00 (2 reps at 80%)
7.) 9:00-10:30   (1 rep ??)
8.) 10:30-12:00 (1 rep ??)

Squat Clean (1)

Metcon (Weight)

15 MIN EMOM
1st minute 5 CLEAN PULLS
2nd minute AMRAP T2B remaining time Plank hold
3rd minute rest

*Use the Clean Pulls with the Weight that you have finished with from the squat clean.  If form goes move into DEADLIFTS.
*Clean Pulls = A JUMP + SHRUG + BACK TO GROUND.