August 21, 2016

A. Warm Up

Get moving for 7-10 minutes and begin warming up front squat 

B. Front Squat (4 X 2)

4x2, rest 2 minutes between sets 

C. Metcon (Weight)

EMOM x 8
Power clean
Push Jerk x 2 

Build across all sets if able. Let technique dictate your jumps in weight 

D. Retcon (4 rounds for calories)

4 Sets @ tough effort
3 Hang Power Cleans + 3 Hang Squat Cleans + 3 Front Squats
5 Burpees (AFAP)
20s A/B for max cals 

Rest 2 minutes between each set. 
RX+ 135/95
RX 95/65
Scaled is 75/55