Strength
1) Wide Stance Box Squat: 8 x 3 @65%, every 60s.
– Use a 15″ Box (parallel)
2) Metcon DB Warm-up x 2 Rounds of:
5 DB Power Cleans
5 DB Thrusters
5 Burpees
Rest 90s. These are done at game speed.
Metcon
In 4:00 Window:
20 DB Power Cleans (50, 30)
20 DB Thrusters (50, 30)
Remaining time max rounds of:
5 DB Thrusters
5 Burpees
Rest 4:00
AMRAP 4:
5 DB Thrusters
5 Burpeees
*Score = Final AMRAP Score
L3: (40, 20)
L2: (30, 15)
L1: (25, 10) (Barbell Deadlifts for Power Cleans 95, 65)