Warm Up

i) 3 Rounds of:

15 Calorie Row

15 Plank/Pike

10 Muscle Clean (Bar)

10 Front Squats (Bar)

5 Inch Worm + Pushup + Reach Up

5/Side Grasshoppers

ii) Barbell Flow (1 Set):

5 Strict/Push Press

10 Up & Ins

5 Front Squats

10 Up & Ins

5 Shrugs

10 Bent Over Rows

5 High Pulls

10 Bent Over Rows

5 Power Cleans

5 Squat Cleans

Lift

4 Sets (Ascending Weight) of:

Power Clean (2) + Squat Clean (2) + Low Hang Power Clean (2) + Low Hang Squat Clean (2)

MetCon

6 Rounds For Time of:

10 Deadlifts (125/185#)

10 HSPU

10 Box Jump Overs (20/24″)

-> Deadlifts = Lighter Weight

-> HSPU = Standing Strict Press (55/75#)

-> Box Jump Overs = Jump OR Step Up/Lower Box If Necessary