Warm up
400m Run
10 Air Squats
10 Drop Squats https://youtu.be/wreVsYRPCY4
Front Rack Stretch
10 Front Squats (barbell)
10 Hang Squat Cleans (barbell)
Strength
Hang Squat Clean (15 Minutes)
3-3-3-3-3
Metcon
5 Rounds for Time:
5 Front Squats (225/155#)
25 Wall Ball (20/14#)
400m Run
Time Cap = 20 Minutes