3 minutes jump rope
Down and Back (D&B) lunges
D&B Duck walk
25 PVC pass throughs
Skill:
50 KB sit ups
Strength:
20 minutes to work up to 2 rep max front squat
Metcon:
20 Deadlifts 125/85kg
20 Front squats 85/57.5
20 Squat cleans 60/42.5
****The weights are a baseline - you can go either way on the scale of weights, just know this workout should be HEAVY, but at NO TIME are you to loose form. I you feel form is going, i.e. you look like a scared cat dead-lifting the weight needs to be adjusted
UNLESS YOU ARE THIS CAT DEAD LIFTING!!!!
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