Warm-up
2 sets
:20 High Knees
10 Cossack Squats Each Leg
10 Goblet Split Squats Each Leg
:20 Arms OH Bottom Squat Hold
then…
Squat Clean Progressions
Weightlifting
Clean – 3,3,3,2,2,2,1
E2MOM for 7 sets
Sets 1-3: 3 reps @ 75-80%
Sets 4-6: 2 reps @ 80-85%
Sets 7: 1 rep @ 85+%
Metcon
Metcon
For time:
75 Wall Balls (20/14)
15 Clean and Jerks (135/95)
30 Lateral Bar Over Burpees
15 Clean and Jerks
75 Wall Balls
*16 min cap
*Put total reps in notes if you don’t complete in 16 min cap.
