Warm-up

• 1:00 Row
• 5 Burpees
• 1:00 Row
• 10 KB Swings
• 1:00 Row
• 10 PVC Passthroughs
• -1:00 Couch Stretch each side
• -0:45 Lat Stretch each side
• -0:30 Front rack stretch with BB
• Barbell Warm Up: (empty BB)
  • 5 Clean Deadlifts
  • 5 Clean Pulls
  • 5 Front Squats
  • 5 Tall Cleans
  • 5 Hang Squat Cleans
  • 5 Low Hang Squat Cleans

STRENGTH

• Log your best Clean 1 rep max lift.
• Only log the heaviest 1 rep, do not include sets prior to it.

Dedicate 15-20 mins to find a 1RM.

METCON

• For time:
  • 30 Row Calories
  • 20 Burpee Box Jump Overs, 24/20 in
  • 10 Snatches, 185/135 lbs
• Time cap: 7 mins