Warm Up:

A) 2 rounds of:

100m run

100m row

10 air squats

B)2 rounds of:

10 Power Cleans, below the knee with an empty bar

10 wall balls

–Rest 30 seconds

Strength

Power Clean

3 reps @ 70%

2 x 3 reps @ 75%

METCON

“EMOMDAY”

Every 4 min x 4 rounds:

200m Run

10 Thrusters 95/65

200m row

Workout Tip: Each movement should be completed in 1 minute or less. Scale distance and load as needed.