800 meter bike
800 meter row
10 push ups
20 alt. Lunges
1 min each side pigeon stretch
1 min each tricep stretch against wall.
Metcon (AMRAP - Reps)
A1. Strict press, 12x2
A2. Single leg DL, 8x2 (8 each leg with heavy kb)
B1. Weighted walking lunge, 10yards x 2, use stict press weight
B2. Dumble hammer curls, 20x2
Rest 5 mins In this time set up for power cleans and think about starting weight for part C
C. 2 mins work up to heavy power clean.
D. 2 mins of power cleans, max reps x 1
Score your reps from part D