Warm-up
2 sets
:30 slow controlled Air Squats
50′ Suitcase Carry Right Side
5 KB Front Rack Squats Right Side
50′ Suitcase Carry Left Side
5 KB Front Rack Squats Left Side
:30 Russian KBS
Power Clean Progressions
Weightlifting
Back Squat
E3MOM
Set 1: 10 reps @ 50%
Set 2: 10 reps @ 50-60%
Set 3: 10 reps @ 60%
Metcon
Metcon
Every 6 min for 4 sets
200m Run
8 Cleans (155/105)(Rx+ 185/135)
100m Run
12 Lateral Burpees Over the Bar
