Warm-Up / Skills
3 min Zone 1
10 Wall Squat
Lunge Complex
Bear Crawl
10 Wall Squats
Banded Hip Mobility
Strength
Exercise: Power Clean/lbs
Reps: 5×3
Comment: You have about 15 min to work up to a 3RM
w/ 10 Wallball between each attempt
Metcon
12 min AMRAP
5 HPC 155/105
6 Double Pushup Over the bar burpee
100m Run
Result Type: AMRAP
Male Rx: 155 lbs
Female Rx: 105 lbs
