Warm-up

Core warm up!

12' EMOM
1- Superman Pulses (20-25 Reps)
2- Inch Worms (5-7 Reps)
3- Plank (30-45secs)
4- Hollow Hold (15-45Secs)

Weightlifting

Push Press (3 Reps, Every 90 secs for 9 mins (6 Sets))

0,1;30,3:00,4:30,6:00,7:30 (Moderate to heavy)
Last week: Push Press (Moderate)
Build off of last week.
The barbell will come from the ground. You will have to Power Clean the barbell up in to the Front Rack.

Metcon

Metcon (Time)

18-12-6
Hang Power Clean (95#/65#)
STOH (95#/65#)
T2B
RX+
HPC (155#/95#)
STOH (155#/95#)

Scale as needed. Break up sets early.

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