Warm-up

Coaches Choice!

Weightlifting

Power Clean + Squat Clean (1 Complex for EMOM 10' (Moderate))

Power Clean + Squat Clean

Build from light to Moderate over the course of the EMOM. If you feel good keep going up but make sure you are hitting your positions. Work on finishing the high pull on the clean. Elbows high. Keep the barbell close. Find your focal point.

Metcon

Metcon (AMRAP - Rounds and Reps)

16'
50 DU
40 Wall Balls (20#/14#)
30 Burpees
20 OH walking lunges (25#/15#)
10 Pull ups
RX+
WB (30#/20#)
OH Lunges (45#/25#)
C2B

Scale as needed.

Comment