Warm Up: Coaches choice 10-12 minutes
BENCHMARK METCON: Bergeron Beep Test
Every 1 min do:
- 7 Thrusters, 75/55 lbs
- 7 Pull-ups
- 7 Burpees
- Continue until you fail to complete all the reps within 1 min.
After 10 rounds, add 1 rep to each movement each round until failure.
BEAST BUILDER: Squat Clean variatons
High Hang Squat Clean + Hang Squat Clean + Squat Clean, x 3 pick load
Every 4 mins for 20 mins.
Beast Builder Each round is 3 unbroken sets of: 1 High Hang Squat Clean 1 Hang Squat Clean 1 Squat Clean These 9 reps are designed to be completed unbroken each round, no rest between sets.
