A. Warm Up
B. Activation/skills
C. Strength
1 Cluster (squat clean thruster)
into
1 Push Jerk
OTM for 10 min
(build to a heavy single)
D. Gymnastics Endurance Bias Metcon
4-5 rounds (dependent on time)
OT3min
Run 200m or row 250m
3 CJ @ 60/40kg
6 FR Lunges
9 deadlifts