Warm-up
3 Rounds
10 sec bike sprint
10 fast air squats
:10 Arms OH Bottom Squat Hold
then…
2 sets with naked barbell
5 Muscle Clean
5 Front Squat
5 Strict Press
5 OHS
Weightlifting
Front Squat (5,3,1,5,5-6)
15 min to complete sets
*Set 1: 5 reps @ 60% of 1-RM
*Set 2: 3 reps @ 80%
*Set 3: 1 rep @ 90%
*Set 4: 5 reps @ 75%
*Set 5: 5-6 reps @ 80%
Metcon
Metcon (Time)
For time:
3 rounds
21 OHS (95/65)
21 T2B
right into…
10 wall walks
100′ Bear Crawl (Rx+ 100′ HS Walk)(25′ sections)
*20 min cap
