Warm-up
Line Drills
then…
Naked Barbell Primer
2 sets
5 DL
5 Hang Power Clean
5 Press
5 Thrusters
Rest :30
Weightlifting
Back Squat (6,4,2,2,1,ME)
E3MOM
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – ME rep @90%
*For ME set, only one breath at top of rep. Any longer rest and the set is over.
Metcon
Metcon (2 Rounds for time)
E10MOM for 2 sets
400m Run
10 Thrusters (105/75)(Rx+155/105)
15 Bar Facing Burpees
20 C2B
30/22 Cal Row
