Group warm up
Dodge ball - 15 minutes (classic rules)
5x 2 minute games
Strength
Clean and Jerk
Every 3 minutesees for 15 minutes
min 0-3, 3 lifts @60% of max
min 4-6, 3 lifts @70%
min 7-9, 3 lifts @80%
min 10-12, 2 lift @90%
min 13-15, 1+ @95%+
Metcon (30 min cap)
75 burpee box jump overs 24/20 (you may break up the burpees and box jump overs if you wish)
150 double unders
50 Ground to OH any how 95/65
150 double unders
75 burpee box jump overs
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