Warm Up 21 (No Measure)
8 Inch Worms
10 Kettlebell Swings
12 PVC Overhead Squats
x3
+
2 RNFT:
10 Quadruped Thoracic Rotation (/side)
10 Quadruped Hip Extension
50′ Quadruped Crawl
Power Clean Complex (5-5-5-5)
3 Hang Power Clean + 2 Power Clean
-You can drop the bar between your hang and full power clean.
Metcon (AMRAP – Rounds and Reps)
AMRAP 14 min:
22 Pull Ups
11 Deadlifts @ 205/145
22 Burpees
Scale 1:
17
11 @ 185/135
17
Scale 2:
14 Jumping
11 @ 135/95
14