Warm Up 89 (No Measure)
10 Gym Shuttles
10 Hand Release Push Ups
10 PVC Overhead Squats
10 PVC Pass Throughs
10 Beat Swings
30 Sec Airplane (/side)
30 Sec Bottoms up KB hold (/side)
Front Squat (4X6 )
Pause at the bottom of each rep for 3 seconds and explode on the ascent.
Lets keep this light. Less than 70% of 1RM.
Metcon (4 Rounds for reps)
4 rounds for reps:
1 Min Alt. DB hang clean @50/35lb
1 Min Double Unders
1 Min DB OH walking lunge @50/35lb
1 Min rest
Specifically between the legs to shoulder on the DB hang cleans.
Single skips (divide rep count by 3)