Warm-up (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min
Then;
10 Elbow Rotations
10 Muscle Cleans
10 Front Squat 1 1/4
10 Tall Clean
Squat Clean (3-3-2-2-1-1)
Metcon (AMRAP – Rounds and Reps)
AMRAP 11 Min:
7 Deadlift @ 135/95
7 Box Jump Overs @ 24/20″
5 KBS @ 70/53
5 Burpee Over Bar
Every movement should be completed unbroken.
Variation 1:
@ 53/35
Variation 2:
@ 95/65
@ 20/16″
@ 35/25