Warm up
3 Minutes on a machine (bike/rower/erg)
15 Air Squats
15 Goodmornings (pvc)
15 Goblet Squat
THEN,
With an empty Barbell:
Front Rack Stretch
10 Muscle Cleans
10 High Hang Power Cleans
10 Hang Power Cleans
Strength
Hang Power Clean 4 x 5
Metcon
For Time:
25-20-15-10-5
Power Clean (115/75#)
Push Ups
Toes to Bar
Time Cap = 18 Minutes