Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 5 Pull Up
3 x 15 Ab Mat Sit Up
3 x 5 Low Hurdle Step Over
3 x 5 High Hurdle Step Under
Strength
Back Squat 5 x 95,105,115,125,135,145
MetCon
21 P Cleans (95#)/21 burpees/1 minute bike
15 P Cleans (95#)/15 burpees/2.5 minute bike
9 P Cleans (95#)/9 burpees/5 minute bike
Strength Time: 16 minutes
MetCon Time: 25 minutes
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