Warm-up
Dynamic- 3-4 minutes
1/2 mile run
1/2 mile run
Weightlifting
Front squat (1×1)
From the rack
Build heavy in 10 lifts
Not to failure
Build heavy in 10 lifts
Not to failure
Demo
Review HSPU
Review stink bugs
Review cleans
Review stink bugs
Review cleans
Metcon (Time)
4 rounds
10 HSPU (stink bugs)
10 squat cleans
100 meter run
10 HSPU (stink bugs)
10 squat cleans
100 meter run