Warm-up
0-5:00
Briefing
5:00-30:00
Arm Swings
Leg Swings
Wrist Stretch
PVC Over Shoulder Stretch
Barbell on Back Shoulder Rotations
Upright Row
Upright Row to Front Rack
High Hang Muscle Clean
High Hang Power Clean
Low Hang Power Clean
Lat Pressdown
Knee Tucks
Straight Leg Raises
Toes to Bar
Metcon (5 Rounds for reps)
30:00-50:00
5 Rounds
3 AMRAP
5 Hang Power Cleans
10 Toes to Bar
1 min Rest