CROSSFIT

Strength

Front Rack Lunge Steps
3×16 AHAP (8 per leg)

METCON

AMRAP 16 Minutes, alternating full
rounds w/ a partner
8 DB Power Cleans 50s/35s
1 Rope Climb

(Athletes who are proficient at climbing
rope should alternate between rounds
of Legless and rounds of standard
climbs.)

BARBELL
Hang Power Clean And Push Press
5@75%
4@80%
3@85%
2@90%
(% Are Based Off of Push Press)