Warm-up
Line Drills
then…
2 sets
10 SL KB RDL Each Leg
10 Beat Swings
10 Naked Bar Muscle Clean
then…
Power Clean Progression
Metcon
Metcon (Time)
4 RFT
200m Run
20 Pull-ups (Rx+ 10 Bar MU)
5 Power Clean (155/105)(Rx+ 225/135)
*15 min cap
Accessories
3 sets
2-1-1 DB Bench Press x 8-10 (Press with both arm then left arm and then right arm = 2 rep. Complete 4-5 times)
Rest 30 sec
Gorilla Row x 8-10 each arm
Rest as needed
Dumbbell Bench Press (3×8-10)
Gorilla Row (3×8-10)
