GENERAL PHYSICAL PREPARATION
WARM UP

W/ a PVC as a group:

5 Deadlifts
5 Power Cleans
5 Front Squats
Rest 10s
5 Power Cleans
5 Front Squats
5 Push Press
Rest 10s
3 Power Cleans
3 Front Squat

METABOLIC CONDITIONING
Metcon (AMRAP – Rounds)
In teams of 2:
AMRAP 13:
3 Power Cleans (135, 95)
6 Lateral Burpees
9 Air SquatsRest 3:00

AMRAP 13:
3 Hang Power Cleans (135, 95)
3 Front Squats (135, 95)
3 S20H (135, 95)

*One athlete completes a full round at a time