Tuesday, 1/18

Warm Up

3 Rounds
8 Rev Hand Spider Lunges
4 Plank to Squat
8 Pause Squats
4 Rolling Split Straddles

Strength

Front Squat
Prep: 1×10 w/bar, 4×3 working up

EMOM 12 Minutes
2 Front Squats @90% 3RM

Met Con

Prep (6 Minutes)
1x:30 Bike+10 Step Ups+5 Hang Squat Cleans
2x:20 Bike (sprint)+5 Box Jump Overs+3 Hang Squat Cleans

100 Reps for Time (10 Min cap)
Bike max Cals in 1:30
Rest :30
Box Jump overs Max reps in 1:30
Rest :30
Max Hang Squat Cleans in 1:30 (95/65)
Burpees for the remaining reps (no rest after HSC, directly into Burpees)

Score is total WORK Time (subtract 1 min rest)