Dynamic Warm-up
Skill
Front Squat
Set 1 - 5 @ 55%
Set 2 - 5 @ 65%
Set 3 - 5 @ 75%
Set 4 - 3 @ 85%
Set 5 - 1+ @ 95%
After each set, rest 30 secs and then perform
1 length and back (mats to whiteboard) KB walking Lunge. Build to heavy.
Metcon
3 rnds (each rnd is 90 secs on/90 secs off)
Rnd 1 - Max Power Cleans @ 65% 1 rm
Rnd 2 - Max Power Cleans @ 80% 1 rm
Rnd 3 - Max Power Cleans @ 90% 1 rm
*record each rnd reps
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