Warm up:
2 min machine
10 Kang Squats
10 Pvc Pipe Sotts press (BACK)
10/side Windmills
10/side Pin wheels
10 Scapula Pushups
10 downward dog to upward dog hold
Wrist prep
into
5 Goodmornings
5 Back Squats
5 Strict Press
5 Front Squats
5 RDL
Test Week
Build to your heavy Squat Cleans in 12 min
Scoring: Checkbox
Metcon
3 Rounds for Max Reps in 17 min
1 Min Deadlifts (115/75)
1 Min Toes to bars
1 Min Hang Power Cleans (115/75)
1 Min Calorie Row
1 Min Rest
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