HANG CLEAN, JUMP SQUATS, & METCON

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Strength

• Hang Clean 3-3-3-3-3 reps
• Jumping BB Back Squats, 3x10

3. Work Capacity - 3 rounds for time:

• Double Unders, 50 reps
• Tire Filps, 10 reps
• Floor Wipers, 20 reps/side
• Rope Climb, 2 ascents

4. Durability (2 rounds)

• Flutter Kicks, 25 reps/side
• Floor Bridge, 20 reps