260201

Weightlifting Hang squat clean Build to 2RM 30 reps at 60% in as little sets as possible Metcon 9 min AMRAP 50 DUs 10 back rack reverse lunges 40/30 5 STOH

Metcon In teams of two For time 10 back squats 100/70 10 sand bag to shoulders 100/70 LBs For time 60/45 cal row 40m HSW (x2 bear crawl) 20 box jump overs 30/24 10 BMU (sc pullups) For time 10 back sq

Strength Deadlifts Build to heavy 3 TNG 5 sets 1 rep at 100% Metcon 8 rounds for time 16/12 cal row or 200m run 8 wallballs 8 toes to bar