1. Warm-up
Steady 5 Minute AMRAP:
5 Low Hang Squat Clean (light)
100 Meter Run
20 Double Unders
2. OLY
Squat Clean – 10×1 @80-92.5% of 1RM Squat Clean
3. Met-Con
For Time:
30-20-10
GHD Sit-Up
Push Press 115/85lbs
Hang Clean 115/85lbs
After completing pieces 1-3, Please choose ONE of the following based on perceived weaknesses.
4. Strength
Pause Front Squat – 3-3-3-2-2-1
5. Interval
AMRAP 3 Minutes x 3
Rest 2:00
Climb the Ladder
3 Dumbbell Front Squats 50s/30s
3 Ring Dips
6, 6, 9, 9, etc…
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