Warm-up
Line Drills
then..
Naked Bar Warm-up x 3
5 DL
5 Hang PC
5 Front Squats
5 Clean
Weightlifting
Back Squat – 10,15,10
E3MOM
Set 1: 10 reps @ 50%
Set 2: 15 reps @ 50-60%
Set 3: 10 reps @ 60%
Metcon
Metcon
For time:
20 C2B (Rx+ 10 Bar MU)
10 Squat Cleans (185/125)
16 C2B (Rx+ 8 Bar MU)
8 Squat Cleans
12 C2B (Rx+ 6 Bar MU)
6 Squat Cleans
8 C2B (Rx+ 4 Bar MU)
4 Squat Cleans
4 C2B (Rx+ 2 Bar MU)
2 Squat Cleans
*12 min cap
