Warm-up
3 sets
30 Banded Face Pulls
20 Banded Good Mornings
10 Medball Cleans
:30 Samson Stretch Each Side
then…
Clean Progressions
Weightlifting
Power Clean (Power Clean + Hang Clean + High Hang Clean)
E2MOM for 10 sets
*Sets 1-3 – 60-65% 1RM PC
*Sets 4-6 – 65-70%
*Sets 7-8 – 70-75%
*Sets 9-10 – 75-80%
Metcon
Metcon (Distance)
Against a 12:00 Clock:
6 Rounds
5 Burpee Pull-ups (Rx+ Ring MU)
5 Devil’s Press (50/35)
In remaining time:
ME Meters Row