Warmup
400 m jog or 2min bike Down - alt lunges Back - high kick Down side to side Back - butt kicks Down - bear crawl Back - high knees 10 air squat pause at bottom
Strength / Skill
"power clean - 8 min EMOM- 5x50, 4x60, 3x70, 2x80, 1x90, 1xMax, 1xmax, 1xmax
Metcon
For Time -12 minutes
1-2-3-4-5-6-7-8-9-10 Reps of:
Dumbbell Squats (2 x 50/35 lb)
Bar-Facing Burpees
Then, 1 rep max Clean
