05/17/2021

Warm-up
3 Rounds x
15 American KB Swings
10 Goblet Squats
5 Burpees
+
3 Rounds x
30 Jump Rope Singles
6 Box Jumps
8/8 Single Leg Touchdowns
+
3 Rounds x
3 Deadlift
3 Clean Pull
3 Muscle Clean
3 Power Clean
Metcon (Time)
5 Rounds for Time:
5 Power Clean @ 185/125
5 Front Squat
40 Double Unders
Metcon (Weight)
Strength
Primary: Power Clean
5×3; all heavy, building AHAP
record heaviest 3-rep

Secondary:
4x
3 Clean Pull + 5 Hang Shrug (heavier than PC)
5 Box Jump (for height)

Tertiary:
Front Squat
4×4; all heavy

4x
8-10 Romanian Deadlift
8-10 Box Step Ups per side

4x
8-12 Banded Hip Thruster
8-12 per side, Bulgarian Split Lunge

Metcon
Conditioning
Primary:
EMOM x 12
min 1: 15 Box Jumps w step down on tall box
min 2: 12 Burpees, as fast as possible each round

Secondary:
EMOM x 12
min 1: 15 Heavy Wall Ball
min 2: 15 American KB Swings

Tertiary:
12 min AMRAP
Row 24/20 Cal
100ft Walking Lunge