Warm Up
3 rounds
10 burpees
10 air squats
15 seconds of high knees
10 balboas light weight
10 burpees
10 air squats
15 seconds of high knees
10 balboas light weight
Strength
Power cleans
Work up to about @70%
Then
5x5 rest as needed
want to add some cleans in for fun if you don't want to do this
sub deadstop deadlifts
Work up to about @70%
Then
5x5 rest as needed
want to add some cleans in for fun if you don't want to do this
sub deadstop deadlifts
Metcon
4 sets
1 minute per exercise for max reps
Wall walks
Box step ups use weight if you want
Dips use weight if you want
Toes to bar
Sandbag cleans 100#/50# or 150#/100#
rest 1 minute-
1 minute per exercise for max reps
Wall walks
Box step ups use weight if you want
Dips use weight if you want
Toes to bar
Sandbag cleans 100#/50# or 150#/100#
rest 1 minute-