Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 15 Ab Mat Sit Ups
3 x 5 Low Hurdle Step Over
3 x 5 High Hurdle Step Under
3 x 5 Back Squat 45#
Strength
Squat Clean 3 x 45,95,105,115
MetCon
3 rds for time:
15 Air Squats
5 Pull Ups
5 Dips
10 Hang Power Cleans (45#)
Strength Time: 5 minutes
MetCon Time: 9 minutes
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