• Warm-Up
  • 3 Rounds
  • :30 Goblet Squat Hold
  • 100m Run
  • 10 Air Squats
  • 100m Run

  • Conditioning
  • Running Clock
  • 0-6:00
  • Establish a Heavy Squat Clean

  • 7:00-20:00
  • 13 min AMRAP 
  • 50 Med Ball Cleans 20/14
  • 400m Run
  • 50 UB Empty Bar Thrusters 45/35

  • 20:00-26:00
  • Establish a Heavy Squat Clean

  • **Everytime the BB is dropped during THRUSTERS complete 10/7 Calorie Row**