Warm-up

3 x 5 Good Mornings
3 x 3 Strict pullups
3 x 5 Overhead squats

Then… 3 minute AMRAP
100 ft shuttle sprint
10 Hollow body rocks

Metcon#1

20 Minute AMRAP:
5 Med Ball Cleans 20/14
10 Wall Ball Shots 20/14
15 Power Snatches 115/ 75
20 Toes To Bar
500 Meter Row
20 Burpees
15 Hang Cleans 115/ 75
10 Front Squats 115/ 75
5 Push Jerks 115/ 75

Rest 10 minutes

Metcon#2

10 Minute AMRAP
5 Hang cleans 115/ 75
10 Front Squats 115/ 75
15 Push Jerks 115/75
20 Burpees
250 Meter Row
20 Toes to Bar
15 Med Ball Cleans
10 Wall ball Shots
5 Squat Snatches  115/ 75

Share This