WARM UP 3 rounds of:
10 Air Squats
10 Push-ups
10 Sit-up - Standards
10 Back Extensions
10 Pull-ups
10 Dips
This is not a timed workout.
STRENGTH Power Clean 3-3-3-3-3
Use the heaviest weight you can for each set. Rest as needed between sets.
METCON For time:
10-9-8-7-6-5-4-3-2-1
Bench Press, 70% 1RM
1-2-3-4-5-6-7-8-9-10
Double Kettlebell Front Squat, 24/16 kg 9
COOL DOWN For quality:
Foam Roll, 4 mins