Metcon (AMRAP – Reps)
EMOM x 10
1-4 reps x
1 Power Clean +
1 Hang Squat Clean +
1 Front Squat
– use a weight that’s fairly heavy
– score by total number of reps completed of the complex (out of 40)
Metcon (Time)
6 Rounds x
9 Front Squat @ 185/125 (from rack)
100ft Sled Push – 6/7 Plates
15 Burpee Box Jumps
Rest 2-3 min

Front Squat should be unbroken, immediately into sled push and then into BBJs.

Rest as needed and take turns to manage the number of sleds

Score by worst round

Barbell Hip Thruster (4 x 12 reps, all AHAP)
Gymnastics plank x 1 min between sets

Use the blue benches

You can do banded hip thrusters if class size is prohibitive