Friday

Warm-up
3 Rounds
200m Jog
9 BB Hang Clean and Press
15 Air Squats
Fitness & Performance – Squat Complex (Weight)
3 Supersets:
5-5-5 Back Squats
5-5-5 Front Squats
Rest 2:00 between sets.
Metcon (Time)
Fitness
3 Rounds:
400 Meter Run
10 Power Cleans (95/65)
400/300 Meter Row
10 Push Jerks (95/65)
Metcon (Time)
Performance
3 Rounds:
400 Meter Run
10 Power Cleans (135/95)
500/400 Meter Row
10 Push Jerks (135/95)
Metcon
Cool Down
1min Pigeon each side
1min Couch Stretch each side
1min Butterfly