Warm-up
2 sets
50′ Suitcase Carry + 10 SA DL (Right Arm)
50′ Suitcase Carry + 10 SA DL (Left Arm)
50′ SA OH Carry + 10 Front Squats (Right Arm)
50′ SA OH Carry + 10 Front Squats (Left Arm)
then…
Clean Progressions
Weightlifting
Metcon (Weight)
E3MOM for 6 sets
3 Clean + 2 Front Squats + 1 Jerk
*Build to a heavy complex
*The 3 cleans can be power or squat and you must hang onto the bar the entire time.
Metcon
Metcon (Time)
For time:
24 C2B (Rx+ 12 Bar MU)
9 Deficit Push-ups (Rx+ Deficit HSPU)(Hands on 45# plates)
6 Dball Over the Shoulder (100/80)(Rx+ 150/100)
3 Squat Cleans (185/135)(Rx+ 275/185)
*8 min cap
