Sunday

Warm-up
Warm-up
2-3 minutes of light Rowing or Biking.

then…

3 ROUNDS
25’ Bear Crawl
25’ Frog Jumps (Jumping Air Squat)
25’ Broad Jumps
25’ Burpee Broad Jumps

Strength
Metcon (Weight)
ON A 13:00 RUNNING CLOCK…
Build to a "Heavy" Set of the Following Complex:

1 Deadlift
1 Hang Power Clean (Tall)
1 Hang Power Clean (Mid-Thigh)

Workout
Metcon (Time)
6 ROUNDS FOR TIME
10/8 Cal Row
10 Hand Release Push-Ups
8 Hang Power Cleans (135/95)|(95/65)

-13:00 Time Cap-