Warm Up
3 Rounds
12 Squats
6 Hanging Scap Retraction
12 Band Good Mornings
6 Dolphin Push Ups
Prep: (20 Minutes)
1×400 M Run
1×10 Step Ups
1×5 Front Squats+5 Strict Press (bar only) +5 Kip Swings
1×10 Step Ups w/ DBs
1×3 Hang Power Cleans+ 3 Thrusters (light) +5 Kip Swings
1×3 Hang Power Cleans+ 3 Thrusters (medium) +5 Pull ups (or scaled option)
1×3 Power Cleans+ 3 Thrusters (working weight) +6 Deadlifts
1×3 Power Clean and Jerk+ 6 Deadlifts (C&J working weight)
1×3 Deadlifts (DL working weight)
Met Con
For Time (45 Min Cap)
4 Rounds
12 Thrusters (M:105/W:68)
12 Pull Ups
400 M Run
4 Rounds
9 Clean and Jerks (M:155/W:103)
9 Burpees
Run 800 M
4 Rounds
6 Deadlifts (M:245/W:173)
6 DB Burpee Box Step Ups (M:50/W:35 all at 20” Box)
Run 400 M
