11132017

A) Strength/Skill

1) Box Front Squat: 2RM. Rest 2:00
- Beginner: Work up to a challenging set of 5.
- Use a 13-15" Box
2) Power Clean + Squat Clean: Work above metcon weight perform sets of 1 power clean + 1 squat. Rest 60s. 

B) Metcon

"Times 3"
AMRAP 5:
3 Squat Cleans (135, 95)
6 Lateral Burpees

Rest 2:00

AMRAP 5:
3 Power Cleans (135, 95)
6 Lateral Burpees

Rest 2:00

AMRAP 5:
3 Power Cleans
3 Squat Cleans
6 Lateral Burpees

L3: (115, 75)
L2: (95, 65)
L1: (75, 55) (Regular Burpees)
Beginner Metcon:
10 Goblet Squats in Place of Squat Cleans (53, 35)
10 Deadlifts in Place of Power Cleans (135, 95)

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