Warm-up (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min
Then;
2 Sets
10 Push Up Plate in and out
5/5 Light DB Snatch
10 Goblet Squats
5 Burpee Snatch
10 Beat Swings
0-15 Min RT
Metcon (Time)
AMRAP 7 Min:
6 Power Clean @ 155/105
12 Burpee Facing Bar
At 10:00 mark, perform for time
9-7-5
Power Clean @ 205/145
Bar Muscle Ups
15-45 Min RT
**10 Min Time Cap**
Power Cleans: Singles
Burpees: Sustained effort, keep moving.
BMU: Be wise and never reach failire.
Variation 1:
115/85 then 155/105
C2B
Variation 2:
65/45 then 95/65
15-12-9 Ring Row
Metcon (No Measure)
3 Sets:
10/10 Side Plank DB Rotations
10/10 Banded Bird Dog (to the rig)
45-55 Min RT