• WARMUP
  • Row 1000m
  • Animal Walks

  • STRENGTH (20 mins) 
  • Tempo Front Squat – 7 sets to build to heavy Single 
  • 7 second descent – 15 second Pause 
  • METCON (CAP 20)
  • 20-15-10
  • Power Clean & Jerk 135/95
  • 30-30-30
  • C2B
  • Run 400m between rounds