Warm-up
4 minutes
2 45 lb plate hops
squats
**alternate every 30 seconds
2 45 lb plate hops
squats
**alternate every 30 seconds
Weightlifting
Squat Clean (1x1x1x1x1x1x1x…)
2×2 to warm up
build heavy
skip previous heavy and go above it.
build heavy
skip previous heavy and go above it.
Metcon (Time)
Met-Con
10-9-8-7-6-5-4-3-2-1
10-9-8-7-6-5-4-3-2-1
Back squat
pull ups