Warm-up

• 2 Rounds
  • 2:00 Row
  • 10 Hollow Rocks
  • 10 Single Leg KB Deadlifts (each leg, light)
  • 10 Tempo Goblet Squats
  • 5 Inch Worms
• Barbell Warm Up: (empty BB)
  • 5 Clean Deadlifts up to knee
  • 5 Clean Pulls
  • 5 Hang Muscle Cleans
  • 5 Front Squats
  • 5 Low Hang Power Cleans
  • 5 Front Squats
  • 5 Hang Squat Cleans

STRENGTH

• Front Squat 5-5-5-5-5 Use the heaviest weight you can for each set.
• Rest as needed between sets.

Take the bar from the floor, a squat clean counts as your first front squat rep. Work up each set to a heavy set of five from the floor.

METCON

• Teams of 2 – For time:
  • 100 Bar Facing Burpees
  • 100 Toes-to-bars
  • 100 Hang Power Cleans, 135/95 lbs
  • 50 Bar Facing Burpees
  • 50 Toes-to-bars
  • 50 Hang Power Cleans, 135/95 lbs

Complete in teams of 2. Scaling Options: Scale to knee to elbows or knee raises if needed. Use a barbell that is relatively light, you should choose a weight to keep quick sets of 10 unbroken. Time Cap: 25 mins