1. Warm Up
3 sets
200 Meter Run
10 Plate Ground to Overhead
2. Prep
3 sets
10, 8, 6 reps
Hang Cleans
Push Press
Push Jerks
3a. Strength
3×3 Push Press
3b. Endurance
20rowTT
20 minutes
Max distance row
4. Met Con
Complete 10 rounds
20 Double Unders
4 Hang Cleans 135/95
4 Push Jerks 135/95
