0430 Only
Warm-up
Calf/ham/quad stretch
PVC movements
Strength/Metcon:
AMRAP 2:00 @ (185/135)
9 Power Cleans
9 Front Squats
9 Push Jerks
AMRAP Clusters in time remaining
Rest 3:00
AMRAP 2:00 @ (205/145)
7 Power Cleans
7 Front Squat
7 Push Jerks
AMRAP Clusters in time remaining
Rest 3:00
AMRAP 2:00 @ (225/155)
5 Power Cleans
5 Front Squats
5 Push Jerks
AMRAP Clusters in time remaining
Metcon:
5 rounds for time:
15 Cal Assault Bike
50 Double Unders
Extra Credit:
Coach Ryan’s WALL SIT Wednesdays