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