For Time: (2 Sets) (15 min including rest)
5 Power Cleans (@60-65%)
4 Power Cleans (@68-70%)
3 Power Cleans ( @75-78%)
2 Power Cleans (@80-85%)
1 Power Cleans (@ 88-90%)
*Rest 3-5 Minutes between sets.
**Cycled or fast singles.
75 Burpee box jump overs for time (24/20)
(12 min cap)
Metcon: 5 rounds at easy/moderate pace 100ft Reverse Sled Drag (moderate) (OR backwards walk uphill, or with dumbbell/plate, or on...
Basic Prehab/Activation 2 min machine 20 90/90 hipswitch 10 Deadbugs 10 Kang squats 10/side warrior squats 10 Jumping airsquats 10...
Warm-up: 1 Round 2nd floor run 16 Alternating Warrior Squats 10 IYTS 10 Bodyweight cuban presses 10 Sprawls 5 Worlds greatest stretch...
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