Warm-up

400m run

High Knees

Butt Kickers

Toy Soldiers

Strength:

Squat Cleans

5 sets of 3

Warm up to a heavy load for your 5 sets.

Rest as needed between sets

Metcon:

AMRAP 4 min:

27/21 Row Calories

21 Power Cleans 135/95 lb

15 Burpee box jump over 24/20

Rest 4 min then

AMRAP 4 min:

27/21 Row Calories

21 Power Cleans 115/80 lb

15 Burpee box jump over 24/20

Rest 4 min then

AMRAP 4 min:

27/21 Row Calories

21 Power Cleans 95/65 lb

15 Burpee box jump over 24/20

Scale as needed!!!