Warm-up (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min
Then;
3 Sets
4 Tall Clean
4 Push Press
4 Pause Split Jerk
4 Front Squat
Metcon (Time)
100 Hang Clusters @ 65/45
**12 Min Time Cap**
Variation 1:
80 @ 55/35
Variation 2:
70 @ 35/25
Metcon (No Measure)
5 RNFT:
10 Tall Kneeling Hip Thrust (hold 2-3 sec)
10 Barbell OH Sit Ups
Metcon (Weight)
5 RNFT:
100′ Pinch Grip Plate Carry
Rest 45 Sec