170214
Warm-up
Warm-up
coach led
Strength
Front Squat (5×5)
Metcon
Metcon (Time)
20 squat cleans (60% of FS today)
20 push jerks
20 c2b
20 deadlifts
20 t2b
——–
2 burpees EMOM including the start of the workout
20 push jerks
20 c2b
20 deadlifts
20 t2b
——–
2 burpees EMOM including the start of the workout
9 min cap
Rest
Metcon
Metcon
2 rounds of 1 minute each:
wall sit
handstand hold
paleo chair
wall sit
handstand hold
paleo chair
Mobility and Recovery
Warm-up
coach led
5 front squats climbing to a heavy set of 5. Racks may be used.