• WARMUP
  • Run 400m
  • 6 min AMRAP
  • 50’ Bear Crawl 
  • 10 Air Squats
  • :15 Static PVC Front Rack/Shoulder 
  • 50’ DB or KB Front Rack Walk 

  • STRENGTH/SKILL
  • 10 min EMOM
  • 2 Hang Squat Clean + 1 Front Squat
  • *build over the 10 mins, start around 50% of 1RM Clean*

  • METCON
  • 10 min AMRAP
  • 200m Run
  • 8 Hang Squat Cleans 115/80