Sunday

Warm-up

Strength
Squat Clean (1×3)
ON A 8:00 RUNNING CLOCK…
Build to Squat Clean for the Workout

*Shorter time here is intentional…weight should be something that is "heavy" but you know you can hit for an automatic single every time.

Warm-up
Coach B’s Junkyard Dog Warm-up!

Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 18 MINUTES*
5 Pull-Ups
10 Push-Ups
15 Air Squats

*Every 3:00, including at 3,2,1 go…perform 3 Squat Cleans (Athlete Choice, Heavy).

Please note load for squat clean.