Warm up
3:00 on a Bike or Rower
10 Goodmornings (barbell)
10 Air Squats
10 Front Squats (barbell)
10 Clean Deadlifts (barbell)
Strength
Clean Deadlift + Clean (15 Minutes)
5 x 1 @ 72% of 1RM Clean
Metcon
4 Rounds for Time:
400m Run
25/20 Calorie Bike
200m “Recovery” Jog