Warm-up
0-5:00
Briefing
5:00-20:00
Prone Rotations x10/10
Prone Y x20
Prone T x20
Elbow Rotations x20
High Pull
High Pull to Front Rack
High Hang Muscle Clean
Low Hang Muscle Clean
Muscle Clean
Hang Power Clean
Muscle Clean (3-3-3-3-3)
Same Weight Across
Metcon (Weight)
6 Rounds
Every 4:00 minutes
200m Run
10 Knee to Elbows
Hang Power Cleans
5-5-4-4-3-3
Rep count for cleans. Increase weight every round. Score is heaviest weight completed