1. Warm-up
3 Steady Rounds
20 Weighted Lunge Steps
15 Double Kettlbell Front Squats
2. Strength
Pause Front Squats
5×2 @80%+
3. OLY
Clean and Jerk
6×3 @ 72.5-77.5%
4. Met-Con
AMRAP 10 Minutes
Climb the Ladder
2 Overhead Squats 115/85lbs
2 Handstand Push Ups
4/4, 6/6, 8/8, etc.
——–Optional——–
5. Bitch Work
7 Rounds:
Sprint 100m
Rest 2:00-4:00
6. Accessory
Strict Chest to Bar Pull Ups
12×5
Rest as needed.