Warm Up
2x
400m Bike/Row
10 Air Squat + 5 Vertical Jumps
10sec hanging tuck hold
10 med ball clean
Clean Prep
5 Front Squat
5 High Hang Power Clean
5 High Hang Clean
5 Full Clean
Strength
1 RM Clean (20 min)
Metcon (17min)
8min AMRAP
400m Bike
20 Goblet Squat 24/16
rest 1 min
For Time (8min Cap)
3 rounds
500m row
10 Burpee over Rower
Cool Down
1 min of each
Passive Hang
Twisted Cross
Scorpion
Cobra
Tai Gi Spins
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