Warm up
1/4 mile run
-20 second active hang
-10 barbell deadlifts
-10 banded front squats
-10 barbell rows
-5 inchworm push ups
-5 negative pull ups
-5 hang squat cleans
CONDITIONING
1 mile run
21 hang squat cleans 95/63
21 burpee pull ups
2/3 mile run
-15 hang squat cleans
-15 15 burpee pull ups
1/3 mile run
9 hang squat cleans
9 burpee pull ups
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