Metcon (No Measure)
Dynamic/Explosive Warm-up
Squat Clean (15 min of form work. No more than 80%)
Metcon (Time)
Run 400m
Hang Squat Clean x7
5RFT
Warm-up
0-5:00
Briefing
5:00-30:00
Pick Drill
then 30:30 Row
Calf Stretch
Bottoms Up Press
Double Under Work
Metcon (Time)
500m Row
100 Double Unders
400m Farmers Carry
100 Double Unders
500m Row
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#