Warm Up 170 (No Measure)
Ballistic Leg Swings (front, back, side to side) 15 Reps each
10 reps of 90/90
10 reps of 90/90 w/ front rack bar
+
2 RNFT:
7 RDL/leg
7 1 Leg glute bridge/leg
Clean and Jerk Complex (4-4-4-4-4)
5 Sets, ascending
1 Squat Clean
2 Front Squat
1 Split Jerk
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Min:
12 Bar Facing Burpees
6 Hang Power Clean @ 155/110
12 HSPU
Scale 1:
10
6 @ 115/80
10 modified HSPU
Scale 2:
10
6 @ 7/55
10 L-Sit DB Press