Warm-up
3 sets
10 Medball Cleans
:20 Clam Shell Each Side
10 Medball Slams
3 Glute Bridge Walkouts
then…
3×5 Frankenstein Squats
*5 Squat Jumps after each set
Weightlifting
Front Squat (5-4-3-3)
15 min to complete
Set 1: 5 @ 70%
Set 2: 4 @ 80%
Set 3: 3 @ 85%
Set 4: 3 @ 90%
*rest 2-3 min between sets
Metcon
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
20 Wallballs (20/14)
10 Hang Power Snatch (95/65)
