• WARMUP
  • 20 F/B Kicks
  • 20 Side to side kicks
  • 5 Pull-ups
  • 10 Back Squat Press
  • 20 Up Downs
  • 10 Perfect C&J
  • 2x Ostrich Walk

  • OLY
  • Power Clean
  • 2-2-2-2-2-2-2

  • METCON (CAP 12)
  • 5-3-1
  • Power Clean 225/155
  • *Run 200m Backwards bw each set*
  • Move Quickly, this should be done FAST.