1. Warm Up
Coach’s Choice
2. Prep
2 – 3 sets of 6 – 10 reps of each movement
3. Weightlifting
12 minute EMOM
Even: 2 Power Cleans 225/185 + 10 Wall Balls 20/14
Odd: 10 Calories Bike or Row
4. Met Con
25 minute AMRAP
1 Rope Climb
5 Right Arm Dumbbell Hang Clean and Jerk 50/35
5 Left Arm Dumbbell Hang Clean and Jerk 50/35
20 Burpees
50 Double Under
