Aloha Monday

 Warm-up

Run 400m
3 wall walks with 30 second hold
10 med ball clean + shot
10 squat on ball

Empty Barbell:
5 deadlifts
5 hang power clean
5 tempo front squats
5 shoulder press
5 good mornings
5 push jerks

Group Stretch

Weightlifting

Clean and Jerk

2@60%
2@65%
2@70%
2@75%
2x2@80%

Weightlifting

Clean Pull

(4x4@85%)

Weightlifting

Front Squat

(3x3@80%)

Metcon

Metcon (AMRAP - Reps)

EMOM15
1-15/12 calorie row
2-10 HSPU
3-15 Wall Ball Shots (20/14lb to 10/9ft)