A: Warm Up
On a 10 minute timer
30 Kettlebell Swings
30 GHD Hip Extensions
30 Dumbell Press
B: Mobility/Prep
:30 sec on :5 sec off
Wall Stretches
Review movements and establish weight/standard
C1: Strength
Front Squat 8×3 80%
C2: Endurance (long)
Run, Row, Bike for 18 minutes
D: Met Con
On a 14 minute timer complete the following
21 Hang Power Cleans
21 Front Squats
21 Shoulder to Overhead
15 Hang Power Cleans
15 Front Squats
15 Shoulder to Overhead
9 Hang Power Cleans
9 Front Squats
9 Shoulder to Overhead
RX 135/95
SC 115/75
BG 95/65
