Warm-up
2 sets
20 Jumping Jacks
10 Air Squats
:30 Spider Stretch
Then…
Naked Bar Warm-up
2 sets
5 DL
5 Hang Power Clean
5 Front Squat
5 Back Rack Thrusters
Metcon
Metcon (AMRAP – Reps)
7 min AMRAP
1 Squat Clean to OH (135/95)
1 Burpee Box Jump Over (24/20)
3 Squat Clean to OH
3 BBJO
*Increase reps by 2 each round
Weightlifting
Every 90 sec for 9 min (3 sets of each)
Odd: 4 Back Squats at 70-75%
Even: 2 Back Squats at 80-85%
Back Squat (3×4)
Back Squat (3×2)
