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
Bench Press (5@55% – 5@65% – 5@75% – 3@85% – 1+@95%)
Metcon (AMRAP – Rounds)
AMRAP 20
400m run
15 wall-balls
15 burpees
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#