Warm Up

i) 3 Sets of:

10 Calorie Row

10 Med Ball Cleans

5 Straight Arm Burpees

5 Push Press Wall Balls

ii) Barbell Flow (1 Set):

5 Deadlifts

5 Shrugs

5 High Pulls

5 Pronated Grip Bicep Curls

5 High Hang Muscle Cleans (Elbows Up)

5 Push Press

Lift

4 Sets (Ascending Weight) of:

Muscle Clean + Push Press (2) + Muscle Clean + Push Press

*Heavier Weights Than Last Week*

MetCon

6 Rounds For Time of:

500m Ski Erg

20 V-Ups

60s Plank (Hands – NOT Accumulated)