Warm-up
Coaches Choice
MetCon
Teams of two, alternate full rounds.
AMRAP 30 Minutes:
Dumbbell "DT"
12 DB Deadlifts
9 DB Hang Power cleans
6 DB Push Jerks
RX = 50/35lbs DB's
OPEN GYM
Warm-up
5-10min. Mobility (athletes choice)
-then-
4 Steady Rounds:
10 Goblet Squats, 53/35lbs
5 Strict Ring Dips
10 Banded Good Mornings
Strength
4 Rounds For Reps:
30sec. Max Squat Cleans @70-75%
3min. Rest
*Work on T&G reps
MetCon
Reps For Time:
21-18-15-12-9-6-3
Calorie Bike
Bar Facing Burpees
Side Work (optional)
EMOM 10 Minutes:
3-5 Muscle-ups