Warm-up (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min
Then;
2 Sets
7 RDL
7 Muscle Cleans
7 Front Squat
7 Strict Press
7 Push Press
Clean and Press Complex (10×3)
EMOM 10 Min:
1 Power Clean
1 Front Squat
1 Split Jerk
@ 7/10 RPE
Metcon (Time)
30-20-10
KBS @ 53/35lbs
Wall Ball @ 20/14
Box Jump @ 24/20″
**15 Min Time Cap**
Variation 1:
@ 35/20
@ 14/10
@ 20/16″