Warm-up:
3 Steady Rounds
12 Empty Bar Hang Squat Cleans
16 Box Step Ups
20 Calories Row or Bike
Strength:
Clean and Jerk
6×3 @ 70-75%
Lite: 7x7 Clean + Press use DBs.
Metcon:
5 Rounds:
15 Bar Facing Burpees
20 Wallballs 20/14lbs
25 Single Dumbbell Hang Clean and Jerk 50/35lbs
LITE= 3-5 Rounds w/ lighter load.
Sidework:
2 Rounds:
30/20 Calories on Assault Bike
15 Deadlift 225/155lbs
15 Pull Ups
Rest 3:00
*More Options:
Row instead of Bike
Lighter Deadlift