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.