GENERAL PHYSICAL PREPARATION
WARM UP
AMRAP 7:
5 Power Cleans
5 Wallballs
5 Pull-ups
5 Box Jumps w. step down
5 Barbell Rows
1 Rope Climb
5 Power Cleans
5 Wallballs
5 Pull-ups
5 Box Jumps w. step down
5 Barbell Rows
1 Rope Climb
METABOLIC CONDITIONING
Metcon (No Measure)
AMRAP 11 in teams of 2:
1 Rope Climb
3 Power Cleans (135, 95)
10 Wallballs (20, 14) (10′, 9′)
Rest 2:00
1 Rope Climb
3 Power Cleans (135, 95)
10 Wallballs (20, 14) (10′, 9′)
Rest 2:00
AMRAP 11:
10 Pull-ups
8 Hang Power Cleans (135, 95)
10 Wallballs
Rest 2:00
AMRAP 11:
10 Box Jumps w. step down (24, 20)
8 Barbell Rows (135, 95)
10 Wallballs
*One person completes a full round at a time