• WARMUP
  • Animal Walks
  • :30 Pigeon
  • :30 Lizard
  • :30 Ankle Opener
  • 20 High Box Step Ups

  • STRENGTH/SKILL
  • 8:00 to build to a Moderate-Heavy Hang Squat Clean
  • **This is meant to prime your body for the end of the metcon today**

  • METCON
  • Against a 16:00 Running Clock
  • For Time
  • 100 Double Unders
  • 75 Wallballs 20/14
  • 50 Pullups
  • 100 Double Unders
  • In the remaining time of 16:00 find a 1RM Hang Squat Clean
  • **Barbell starts Empty**
  • **150 Singles**