170517

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
Hang Clean (5×2)
10 mintues to establish a 2RM hang squat clean (above the knee)

Metcon
Metcon (Time)
3RFT
20 American swings (53/35)
400m run

12 minute cap

Mobility and Recovery