Warm up: 2 Rounds:

• 1:00 Bike
• 10 Tempo Squats (5 sec down, with a dumbbell or kettlebell)
• 20 Hollow Rocks

-Couch stretch (1 min per side)

-Pigeon Stretch

Strength/Skill: Cleans

• Hang Squat Clean + Squat Clean + Front Squat
• 4×1
• Use the same weight for each set.
• Rest as needed between sets

80% 1RM 4x (1+1+1)

Metcon: 4 rounds for time of:

• 30/24 Calorie Row ( 600m Run )
• 20 Toes-to-bars
• 10 Thrusters, 115/80 lbs (equivalent to dumbbell thrusters at 50/35 lbs)
• Rest 1 min