0:00-15:00 General Warm-up

15:00-20:00 Transition to MetCon

20:00-40:00 MetCon

40:00-50:00 Optional Accessory Work

50:00-60:00 Cool-down

1) Specific Warm-up:

3 Rounds

5 Muscle Cleans

5 Thrusters

5 Pull-ups

—then—

Warm-up to Power Clean weight

2) MetCon:

AMRAP 20:

1 Power Clean

1 Bar Muscle-up

2 Power Cleans

2 Bar Muscle-ups

3,4,5…etc.

*Pace: Aggressive: 168 total reps, Solid: 132 total reps, Limit: 110 total reps

*if you make it through 10 of each movement that is 110 total reps

*utilizing different movements for the scaled/beginner versions because we have pull-ups later in the week

Beginner: Around 70% of your power clean max, Single KB Upright Row + American KB Swings…1 power clean, 1 upright row, 1 swing, 2 power cleans, 2 upright rows, 2 swings…etc.

Scaled: Around 70% of your power clean max, Single KB Upright Row + American KB Swings…1 power clean, 1 upright row, 1 swing, 2 power cleans, 2 upright rows, 2 swings…etc.

Rx: 205/145

3) Optional Accessory Work:

5 Rounds for Quality:

20 Russian Twists (10 each way)

15 Plate Sit-ups