Warm-up

Coaches choice!

Weightlifting

Back Squat (5 Reps, Every 90 secs for 9 mins (6 Sets)

Start out light and build to a moderate set of 5 reps. You should not have any failed reps on moderate weight. Work on the tempo and breathing. Keep your form and if your positions aren't there DO NOT go up in weight.

Metcon (AMRAP - Reps)

6'
6 Box Jumps (24"/20')
12 Pull ups
18 Wall Balls (20#/14#)
*Rest 3 mins
4'
6 Burpee box overs
12 Cleans (135#/85#)
RX+
C2B Pull ups
WB (30#/20#)
Cleans (185#/125#)

Scale as needed. Keep form while under fatigue with your lock in position of the clean. Make sure you are going hard so you need all 3 minutes to recovery. Challenge yourself.

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