Warm-up
4 rounds – speed it up each round-
work up until the rest
:30 jumping jacks
:30 squat thrusts
:30 rest
work up until the rest
:30 jumping jacks
:30 squat thrusts
:30 rest
Lift
DB clean and front squat
5 lb plates x 5
7.5 DBs x 5
10 DBs x 3
12.5 DBs x 1
Now- practice with a PVC and try
15 lb barbell x 2
20 lb barbell x 2
5 lb plates x 5
7.5 DBs x 5
10 DBs x 3
12.5 DBs x 1
Now- practice with a PVC and try
15 lb barbell x 2
20 lb barbell x 2
Metcon
10 EMOM-
3 deadlifts- KB
3 power cleans- DB
3 front squats – DB
3 mountain climbers- L+R=1
3 deadlifts- KB
3 power cleans- DB
3 front squats – DB
3 mountain climbers- L+R=1