GENERAL PHYSICAL PREPARATION
WARM UP
2 Rounds:
5 Deadlifts
4 Muscle Cleans
3 Front Squats
5 BB Rows
5 Deadlifts
4 Muscle Cleans
3 Front Squats
5 BB Rows
*Add light weight
2 Rounds:
3 Deadlifts
3 Front Squats
3 Pull-ups
STRENGTH/SKILL
Paused Front Squat (1×2)
*3 count pause at bottom
*Rest 2:00
*Rest 2:00
METABOLIC CONDITIONING
Metcon (No Measure)
Every 4:00 x 5 Sets:
6 Deadlifts (225, 155)
9 Pull-ups
12 Goblet Squats (53, 35)