5/16/2018

Warm-Up
2 Min Jump Rope
Power Skip
Butt Kicks
Sampson Stretch
Bear Crawl
12 Stretch Sit-Ups
10 Jump Squats
10 Down-Up Dog
PVC Work


Metcon (AMRAP - Rounds and Reps)
20 min AMRAP
1 Bear Complex 95/65 ascending weight
10 T2B
400 m Run

40+85/55
Scaled 65/45

Rx + - MEN +30/WOMEN +20
95/125/155/185/215/245
65/85/105/125/145/165

Rx - MEN +20/WOMEN +15
95/115/135/155/175/195
65/80/95/110/125/140

Scaled- MEN + 15/WOMEN +10
65/80/95/110/125/140
45/55/65/75/85/95

Must perform power clean, front squat, press to back rack, back squat, press
CAN NOT SQUAT CLEAN FIRST PART