Squat Clean (Skill work x 12-15 min)
Optional pre-class work. Do it if you want to work on it; otherwise, stretch out your warm-up for back squats.
Back Squat (Build to 1RM)
Back Squat (3 x 10 @ 70% of 1RM)
optional depending on time
Metcon (Time)
For Time:
100 Cal Assault Bike
100 Air Squats
100 Cal Row
100 AbMat Sit Ups