How High

Warm Up/Mobility
Metcon
5:00 Bike (build from easy to moderate)
-then-
2 rsets
2:00 Cardio of Choice (moderate)
10 inchworms into box step up
10 banded good morning
5 Power Cleans

1 Set: (at workout pace)
:30 cardio of Choice
3 Burpee Box Jump Overs (at workout height)
2 Power Cleans (at workout weight)

Strength
Push Press (5,3,1,5,3,1,10)
Start ~68% and Build to heavy 1 (~85-90%) last 10 ~75%
Warm-up
Clean Lift Off to 1" + Clean Pull + Clean + Jerk
1 set (1+1+1+2) @ 70%
2nd (1+1+1+2) @ 75%
3rd (1+1+1+1) @80%
4th (1+1+1+1) @ 82%
5th (1+1+1+1) @85%

Metcon
8 Min Cap
– 3:00 Rest
8 Min Cap
Metcon (2 Rounds for reps)
30/24 Calorie Assault Bike Or 300 M Run (Road Sign)
20 Burpee Box Jump Overs (24/20)
10 Power Cleans (185/135)
– 3:00 M Rest-
@ 11:00 start
10 Power Cleans (185/135)
20 Burpee Box Jump Overs (24/20)
30/24 Calorie Assault Bike or 300 M (1st Road Sign)

Finisher
Metcon
3-4 Supersets
12 Deficit push ups (45/25 plate)
12 Barbell Or Double Dumbbell Rows (light/moderate)
12 Deficit push ups (45/25 plate)
-Rest 1:00 b/t sets-

Post Workout Mobility
2:00 Couch Stretch (R/L)
2:00 Pigeon Stretch (R/L)

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