200 yard run
30 pvc pass throughs
dynamic lunge stretch jump feet to hands.
spend 10 mins going over
movements and a few drills
for hang clean and front squat.

Metcon (Time)

The object is to push yourself
3 rounds
10 hang cleans
100 yard run
- rest 2 mins -
3 rounds
10 front squats (from ground)
100 yard run
- rest 2 mins -
3rounds
10 hang squat cleans
100 yard run

time cap 20 mins
rx 155/105
s1 135/95
s2 115/75