Warm up:
4 minutes jump rope
3 minutes lunge stretch
2 minutes duck walk
1 minutes 3rd world squat
Skill/Stabilizer:
100 hollow rocks - every 20 reps hold hollow position for 1 minute
Strength:
Front squats
5-5-3-3-1-1-1 find a 1 rep max
Metcon:
15 min AMRAP
Power clean
Right rack lunge
Front squat
Left rack lunge
Press to back
Back squat
3x through is equal to 1 round
Complete 5x
***If you put the bar down during the complex. 10 burpees
Get heavier every round
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