Warm-up
3 sets
100m jog
10 Headcutters
5 Burpees
then…
Ground Conditioning
Weightlifting
Back Squat (5-3-1-1-10)
*15 min to complete
5@60% of 2 RM
3@70%
1@80%
1@85-90%
10@60%
*belts are allowed at 80% + and for 10 rep set
Metcon
Metcon (Time)
5 RFT
5 Dball Cleans Over the Shoulder (100/80)(Rx+ 150/100)
15 Thrusters (95/65)
15 T2B)
***E3MOM and to start the WOD complete 5 burpees over the bar until 5 rounds completed.
***20 min cap
