Metcon (AMRAP – Rounds and Reps)
20 AMRAP
5 Clean and Jerks
10 Toes to Bar
20 Pistol Squats
Warm-up
0-5:00
Briefing
5:00-20:00
Ankle Mobility
Band Pull Aparts
OH Band Pull Aparts
Back to Wall Vees
Squat Therapy
OH Squat Technique and Demo
Overhead Squat (8-8-8-8)
Increase weight every round
Metcon (Time)
3 RFT
12 DB/KB Deadlift
9 DB/KB Hang Power Cleans
6 DB S2OH
Weight: 2×50/35
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#