Warm-up
3 sets
:30 bike or row (increase pace each set)
2 World’s Greatest Stretch each side
:30 American KBS
:30 Pigeon Stretch each side
then….
Power Clean Progressions
Metcon
Metcon (2 Rounds for reps)
2 Rounds each for total reps
2:00 AMRAP
Dball Squats (100/80)
(Hold ball however you want)
Rest 1:00
2:00 AMRAP
6 Power Cleans (135/95)
12 Bar Facing Burpees
Rest 1:00
2:00 AMRAP
Wall walks
Rest 3:00 and complete the 3 AMRAPs again.
*Score is dball squats + Clean/burpees + wall walks for each round
Accessories
Metcon (2 Rounds for reps)
2 sets
1:00 ME Barbell Curls (45/35)
Rest 2:00
