Warm Up 109 (No Measure)
Every 5 Sec for 60 reps
odd: 1 burpee
even: 1 air squat
then w/ empty bar
2 RNFT:
5 Front Squat
5 Push Press
5 Thrusters
2 RNFT:
5 deadlifts
5 muscle cleans
5 power cleans
Front Squat Complex (6 x 1+3)
6 Rnds of:
1 Hang Squat Clean +
3 Front Squat
Metcon (4 Rounds for reps)
Tabata double unders
Rest 1 min
Tabata overhead squats
Rest 1 min
Tabata toes to bar
Rest 1 min
Tabata burpees
-Choose weight where you can hold bar for whole 20 sec.
-Score is lowest rep count per round of tabata
Metcon (No Measure)
5 RNFT:
15 Sit Ups
30 Sec L-Sit
Scale as needed