WARM-UP
2 Rounds of
15/15 Toe Raises & Calf Raises
30 second Wall Sit
THEN
30 seconds Rowing
Good Mornings
Air Squats
30 seconds Rowing
No-Push Burpees
Goblet Squat
30 seconds Rowing
Burpees
Drop Squats
BARBELL WARM-UP
Clean Extension
Hang PWR Clean
Front Squats
Shoulder Press
Push Press
PWR Clean
Front Squat
Jerk
METCON
For time (12 minute CAP)
30 reps of:
PWR Clean + Front Squat + Jerk @ 135/95
STRENGTH
5 Rounds (every 90 seconds)
1 Front Squat
*increase weight each round and record your heaviest rep
METCON
5 Rounds (every 2 minutes)
12/10 Calorie Row
6 Burpees (RX+ 9 Burpees)
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