Warm-up
Line Drills
then…
2 sets
5 High Hang Muscle Clean
5 3 sec tempo front squat
10 Good Mornings
then…
Samson Stretch x :30 each side
Weightlifting
Paused Front Squat (3×5 @ 65% of 3 rep max)
E3MOM
@65% of 3 rep max
*3-5 second pause in bottom
*NO BELTS ALLOWED
Metcon
Metcon (Time)
4RFT
200m Run
50′ Bear Crawl (Rx+ HS Walk)
15 Toes To Bar
10 Dball Squats (100/80)(Rx+ 150/100)
50′ Bear Crawl (Rx+ HS Walk)
*20 min cap
*Hold DBall anyway for squats
