Warm-up

• 2 Rounds
  • 1:00 Row
  • 10 Pause Air Squats
  • 10 KB Swings (light)
  • 10 Inch Worms (no push up)
• Barbell Warm Up (Empty BB):
  • 5 Hang Muscle Cleans
  • 5 Front Squats
  • 5 Hang Power Cleans
  • 5 Front Squats

METCON

• Complete as many rounds as possible in 20 mins of:
  • 100 Row Calories
  • 80 Hang Power Cleans, 135/95 lbs
  • 60 Front Squats, 135/95 lbs

Complete in teams of 2. Split reps as desired.

QUALITY

• 4 rounds for quality of:
  • Single Dumbbell Front Rack Lunge, pick load, 50 ft
  • 12 Inverted Rows
  • 10 Strict Dips

Quality work at your own pace, use a moderate DB for the lunges, keeping it unbroken. Scaling Options: Scale to a barbell weight to keep good sets of 10 going. Scale to banded ring dips or dips on a bench or box if needed.