| 5:00 to warm up to 65% of 1rm back squat |
|
| 16:00 running clock |
| (0-7:30) every 2:30 x 3 (7:30) |
| back squat 3×10 @65% |
| (7:30 – 10:00) Rest / Prep for Power C&J |
| emom 6 |
| Power Clean + Power Jerk |
| 6+1 @ 46% (Off of 1rm Power clean and Power jerk) |
| (Range should be 65-125 for guys and 20-85 for ladies) |
|
| METCON: (20:00) |
| 50 Wall Ball (RX: 20/14) |
| 40 Burpee to 6″ target above reach |
| 30 Box Jump Over (RX: 24/20) |
| 20 Double DB Push Press (RX: 35/25) (ADV: 50/35) |
| 500/400 M Row |
|
| Optional Work: |
| Every 2:00 x 8 |
| :10 Assault Bike Sprint |
| *Steady pace for the remainder of the 2:00 |
