Warm-up
3 Rounds
30 Jumping Jacks
20 Banded Good Mornings
20 Alt Lunges
10 Medball Bear Hug Kang Squats
then..
Clean Progressions
Weightlifting
Hang Clean (Hang Clean + Clean)
E2MOM for 10 sets
*Sets 1-3 – 65-70% of 1RM Clean
*Sets 4-6 – 70-75%
*Sets 7-8 – 75-80%
*Sets 9-10 – 80-85%
Metcon
Metcon (Time)
3 RFT
25 Abmat Sit-ups
25 Wallballs (20/14)(Rx+ 30/20)
5 Wall Walks
*12 min cap
