Warm-up
0-5:00
Briefing
5:00-30:00
Elbow Rotations
Upright Row
Upright Row to Front Rack
High Hang Muscle Clean
High Hang Power Clean
Low Hang Power Clean
Power Clean
Push Press
Push Jerk
Box Jumps
Metcon (5 Rounds for reps)
30:00-50:00
5×3 AMRAP
5 Clean and Jerks 135/95
10 Box Jumps
1 min rest
50:00-60:00
Cool down and clean up