STRENGTH

Every 2 Minutes for 12 Minutes

4 Shuttle Sprint (25 ft apart)

3 Power Cleans

*Build weight as necessary

METCON
21-15-9

Clean and Jerk

Pull-up

Time Cap: 12 min

Fx: 95/65, J-hook row

P: 135/95

O: 135/95, C2B

Stimulus: Grunt/Burner

Strength

Every 90 seconds for 8 sets

1 Power Clean

2 Push Press

1 Split Jerk

MetCon

AMRAP11

9/7 Cal Bike

6 Shoulder to Overhead

3 Bar MU

Fx: 95/65,6 J-hook row

P: 155/105,6 C2B Option

O: 185/125

Stimulus: Grunt