Warm Up
3 Rounds
:20 Squats
:10 Rest
:20 Mountain Climbers
:10 Rest
:20 Squats
:10 Rest
:20 Spider Lunges
:10 Rest
Prep:
2×2 Three Position Pause Ext + 2 Hang Hi Pull + 2 Hang Power Cleans + 2 Push Press
2×2 Power Clean and Jerk + 5 Wall Ball
Met Con
Once each, all out efforts
5 Minutes Assault Bike Max Cals
5 Minutes Rest
5 Minutes Wall Ball Max Reps (150 rep cap)
5 Minutes Rest
5 Minutes Clean and Jerk Max Reps M:155/135/115/95, W:103/93/78/63)
5 Minutes Rest
