Warm-up
5 World’s Greatest Stretch Each Side
then..
3 sets of naked bar complex
5 Muscle Cleans
5 Front Squats
:20 sec Front Rack Hold in bottom of squat
then..
Clean Progressions
Metcon
Metcon (Time)
From 0:00-5:00
For time:
30 Cleans (155/105)(Rx+205/155)
then…
Metcon (Weight)
From 5:00-10:00
Find a 1RM Hang Clean
Accessories
3 rounds of:
30 Russian Twists (each side)
30 Alternating Leg V-Ups
30 Flutter Kicks (each leg)
Rest 30 seconds
