Warm-up

Coaches Choice

Weightlifting

Clean (20 min to find new 1 RM)

Go HEAVY

Stay tight through the pull and the catch.  Use the bounce and drive out of the hole with your elbows up.
*Finish your pull and stay tight

Metcon

3 min Repeats (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

Rx+
PC 155#/105#
C2B
FS 155#/105#

 

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