Warm-up:
- 2×8 DB Wrist Curls
- 2×8 DB Reverse Wrist Curls
- Banded Shoulder Stretch
- 3×5 Seated Box Jump
- 3×5 KB Pause Squat
Skill/Strength:
Front Squat 5×5 @ 75%
MetCon:
RX
10 min. AMRAP
- 9 Clean 135/93
- 9 Box Jump 20/16
- 9 S2O 135/93
- 9 C2B
Fitness/Recovery
- 1 mile Run
or
- 150 cal Row
or
- 100 cal. Bike
Powerlifting:
Active Recovery Day
- 8 min. Row or Bike
- 12 min. Farmers Carry
- 12 min. Sled Pull
- Metcon