WARM-UP
400 meter run
30 jumping jacks
10 sumo inch worm + pushup
10 spine ringers
20 good mornings
20 arch to hollow on bar
160′ single arm db farmers carry L and R
12 suitcase deadlifts
15 single arm KB high pull L and R
9 strict toes to bar
6 burpees to full squat + jump and touch bar
Accumulate time in a squat while coach goes over the workout.
POWER CLEAN 5 x 3 x 90 seconds rest
METCON – AMRAP
12 minute AMRAP:
5 full cleans 135/95
10 box jumps 24″/20″
5 power cleans 135/95
10 shoulder to overhead 135/95
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