170516

Warm-up
Warm-up
coach led

Strength
Front Squat (1-1-1-1-1)
10 minutes to build to a heavy single.
Start at 60% and build.

Strength
Metcon (Weight)
E2MOM 10 (5 sets)
hang clean pull
hang power clean
hang squat clean
2 front squats
split jerk

use 75% of C&J, across

Metcon
Metcon (3 Rounds for reps)
3 rounds:
AMRAP 3
5 pull-ups
10 push-ups
15 air squats
**rest 1 minute between rounds

Mobility and Recovery