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!!!
