Strength
Barbell Complex
1 Clean Deadlift
1 Cluster
1 Front Squat
Build to heavy in 8 sets
15 min cap
Scoring: Time
Metcon 15 min cap
50 Airsquats
20 Box Jump overs (24/20)
40 Alternating Dumbbell Snatches
20 Box Jump overs (24/20)
30 Dumbbell Goblet Squat
20 Box Jump overs (24/20)
20 Alternating DB Thrusters
100 Double unders or 50 singles
DB WEIGHT (50/35)
Warm-up: 2nd Floor Run 1RD 10 Passthrus 10 Kang squats 10 Dislocate 10./side tspine stretch 10 Scap pushups 20 Alternating Bodyweight...
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