0:00-7:00

1) GENERAL WARM-UP:

2 Rounds:

Calf stretch x 20 seconds each side

Quad stretch x 20 seconds each side

Lying glute stretch x 20 seconds each side

—then—

2 Rounds:

5 x Hang Clean High Pulls

5 x Muscle Cleans

10 x Lateral hops over Barbell or PVC

7:00-12:00

2) SPECIFIC WARM-UP:

3 Rounds

100m jog

10 x Hang Power Cleans @empty barbell

12:00-17:00

Explanation/set-up of next section

17:00-57:00

3) MetCon:

Partner For Time:

3 mile run

100 x Cleans

*break it up however you want, one person working/one person resting

Pace: Aggressive: 32:00, Solid: 36:00, Limit: 40:00

Beginner: 2-3 miles, 95/65

Scaled: 115/75

Rx: 135/95

57:00-60:00

Cool-down