STRENGTH

  • Power Cleans
    • 6×3 resting 90s-2:00
    • Work to a moderate load
    • Technique for beginners

METCON

  • “Snowball”, 20min AMRAP
    • 500m Row
    • 2 wall climbs
    • 12 Power cleans (115, 75)
    • 15 wall balls (20, 14)

EXTRA CREDIT

  • Plate Switch Abs : 4x20s max reps