warm up
400m run
50 ft walk out
50 ft lunge step with lizard
empty bar
10 hang cleans
8 push press
1 min overhead hold
*build to workout weight
155/85-105
metcon
3 rounds of:
180 ft sled push empty
15 clean n jerks
800 m run
*go as sled opens up
cooldown
accumulate 7 min in squat hold
3 min in dead hang
10-1 perfect reps of
air squats
ghd situps