Warm up:
You guessed it, something to do with running, push ups and some squats with some lower back and more jogging
Stabilizer:
Hollow Rocks
5x20
Strength:
15 minutes to find your 3 rep max of hang cleans
Metcon:
5 min AMRAP
Double unders
Every time you mess up (if you mess up on your 1st - 5th double under start jumping again YES I am being nice)
5 power cleans 60/42.5kg
2 minute rest
7 min AMRAP
14 wall balls 20/16lb
21 box jumps 24 inch
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