Warm-up

Coaches Choice!

Midline Accessory

Metcon (No Measure)

Midline Tabata

Seated Leg Raises
Barbell Roll Outs

 

Weightlifting

Front Squat (2x10 )

You're only going to get 2shots at this so start at your 75% or higher and build for your second set.  The idea is to find a 10 RM over the 2 sets

Metcon

(AMRAP - Reps)

3 AMRAP
5 Burpees
7 Power Cleans 135#/95#
9 Pull Ups

Rest 1 min

3 AMRAP
10 Front Squats 135#/95#
30 DU
*SU is 2X

Rest 1 min

Repeat 1x

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