• WARMUP
  • Bike 3 min all above 300/200 watts
  • PVC Shoulder Front Rack Stretch :30 Each Side
  • 20 RDL Empty Barbell
  • 20 Elbow Up Downs w Barbell

  • METCON (CAP 12)
  • 5 Rounds
  • 8 Hang Power Clean 155/105
  • 12 Burpees Over Bar

  • STRENGTH
  • Strict Press 3×5@70% (all 3 sets at 70%)