Warm up
- 30 Second Lat Stretch each Side
- 30 Second Couch Stretch each Side
- 30 Second Perfect Stretch each Side
- 10 x Passthrus
- 10 x Leg Swings Forward/Back and then Side Each Leg
Then 2 rounds with empty bar
- 5 x Muscle Clean
- 5 x Strict Press
- 5 x Front Squat
- 5 x Squat Clean
Every 2 minutes for 12 minutes working to a heavy single
- 1 x Squat Clean and Push Press
Then 5 rounds for time
- Run 200m
- 30 x Kettlebell Swings
- 20 x Thrusters @ Empty Bar
Results: Clean and Press 115-135-145-155-160-165lbs. Metcon: 19:03.