Tuesday, 8/11

Warm Up

3 Rounds

20 Mountain Climbers 

15 Squats (pause/regular/jump)

10 Alt Samson Lunges

5 Squat to Bootstrappers 

Prep:

2x :30 bike/row (easy/moderate )+6 DB Hang Power Cleans+6 DB Front Squats (light)

2x :20 bike/row (moderate/hard)+ 4 DB Hang Power Cleans+ 4 DB Front Squats (working weight)

2x :10 bike/row (sprint)/:50 Rest

Met Con

6 Sets Of:

1:30 On/2:30 Off

8 DB Hang Power Cleans

12 DB Squats 

Max Calories SPRINT in Remaining Time

Score by total calories 

*objective is to crash and burn.