Wednesday

Warm-up
Warm-up
4 ROUNDS
:15 Jumping Jacks
:15 Bootstrappers
:15 Groiners
:15 Air Squats

Into…

2-3 ROUNDS
100m Run
5 BB Deadlift
10 Elbow Punches
5 Muscle Clean

Following the warm-up go into your Clean progression. After the Clean athletes should be very ready for Front Squats.

Strength
Front Squat (5-5-5-5-5-5-5)
5-5-5-5-5-5-5
Front Squat*

*Start Light and Build to Heavy Set of 5

(Score is Weight)

Workout
Metcon
E2MOM x 12 MINUTES
200m Run
Max Squat Cleans (185/135)|(135/95)

(Score is Reps)

Cool Down
Warm-up
FOR RECOVERY
5:00 Foam Rolling on Quads and Inner Thighs

(No Measure)