800m run followed by…

3 rounds, not for time of:
6 good mornings, empty barbell
6 deadlifts, empty barbell
6 hang power cleans, empty barbell
6 front squats, empty barbell
6 shoulder press, empty barbell

*After the warm-up, start slowly increasing loading until you begin your working set.

Metcon Rx
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#

Super Fitness Robot time:
3:00 or less as an individual.

More Likely time:
5:00 or less as an individual.
(consider scaling if this seems unrealistic)

Metcon Scaled
Metcon (Time)
30 Clean & Jerks 95/65

No Equipment Workout
Metcon (Time)
3 rounds for time of:
Plank Hold, 45 secs
20 Tuck Jumps
15 Strict Handstand Push-ups

Cool Down
Cool down 400m walk

Chest & Pec Stretch (hands behind)
Hold 1-2 mins.

Straddle Stretch
Hold 1-2 mins.