Friday, 4/22

Warm Up

3 Rounds

6 Dolphin Push Ups

6 Rev Hand Spider Lunges

6 Squat to Bootstrappers

6 Jump Squats

Strength

DB Bench Press (16 Minutes)

Prep: 3×6 working up

Work: 3xmax reps at 2/3 BW for men, 1/2 BW for women

Met Con

Prep (6 minutes)

1×5 Hang Hi Pull+5 Hang Power Clean

3×5 Hang Power Cleans working up

Work

Every 5 minutes for 20 minutes (4 Rounds)

Run 400 m

AMRAP remaining time*

9 Hang Power Cleans (115/80)

21 Push Ups

*pick up where previous round left off after each run