WARM UP 2 rounds for quality of:
5 Push-up to Down Dogs
10 Air Squats
15 Band Pull Aparts
20 Kettlebell Swings
25 Single Unders
Samson Stretch, 30 secs STRENGTH Power Clean 3-2-1
Use the heaviest weight you can for each set. Rest as needed between sets.
METCON In 16 mins do:
Row, 1600 m then in the remaining time, AMRAP of:
12 Bench Press, 135/75 lbs
12 Box Jumps, 24/20 in
12 One Arm Dumbbell Snatch (Alternating)s, 45/35 lbs COOL DOWN For time:
Chest Stretch, 2 mins Quad Smash, 2 mins