monday’s
Warm Up/Mobility
Warm-up
2 Round
200 M Of Choice
30 Mountain Climbers
20 Lateral Jumps over barbell
10 Good Mornings
5 Burpees
200 M Of Choice
30 Mountain Climbers
20 Lateral Jumps over barbell
10 Good Mornings
5 Burpees
Strength
Front Squat (3 sets at various reps and %)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 6
6 Hang Power Cleans (95/65)
8 Front Rack Reverse Lunges
10 Up Down over Bar
6 Hang Power Cleans (95/65)
8 Front Rack Reverse Lunges
10 Up Down over Bar
–Rest 2:00–
Amrap 6
3 Power Cleans (115/75)
4 Front Rack Forward Lunges
5 Burpees over Bar
Finisher
Warm-up
3-4 sets
10/10 Fire hydrants
10/10 Bulgarian Split Squat
10/10 Banded Clam Shell
10 Tempo Glute Bridges
10/10 Fire hydrants
10/10 Bulgarian Split Squat
10/10 Banded Clam Shell
10 Tempo Glute Bridges
Conditioning
Metcon (Distance)
Meters
x6@70% of 2 RM
x4@75%
x2@80%