WARM UP
- 10 Shuttle Run
- 10 Air Squat
- 5 Inchworm
- 5 Empty bar power Clean
- 5 Empty bar Front Squat
STRENGTH
A.
Every 1:30 x 8 Sets:
1-4 Sets:
- 2 Power Clean
- 2 Front Squat
4-8 Sets:
- 2 Squat Clean
B.
For Time : (cap10)
- 50 Front Squat
* Every time you break it : 5 Burpee bar touch
WOD
For time (cap15)
- 20 Cal Machine
- 30 Box jumps
- 20 Power Clean
Then
3 Rounds :
- 7 Deadlift
- 7 Thruster
- 7 T2B / K2E