Warm-up
2 sets
:30 Goblet Squat Hold
:30 Left Arm OH Hold
:30 Right Arm OH Hold
15 Banded Pull Aparts
15 Clean Grip RDL
then…
Clean Progressions
Weightlifting
Low Hang Clean (8×1)
E2MOM for 8 sets
*Start at 70% of 1RM clean and build
*To start, deadlift the bar and then lower below knee then clean.
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
100 DU
50 Wallballs (20/14)
25 Burpee Box Jump Overs (24/20)
100m Run
