Warm Up: 200m Run, 90/90 Stretch, Rollback 2 Hurdle, 2 Rounds: 10 MB Squats, 10 MB Lunges, 10 MB Sit Ups

Focus 1: Clean

Work to 92% of 1RM C&J for a heavy single. Then, 3 drop sets. No linear progression. Do all drop sets at 20# less if your heavy single is over 265#. Do all the drop sets at 10# less if your heavy single is below 265#.

*Metcon: 21-15-9 for time
*
Power Cleans (135/95) (Rx+155/115)

Barbell Rollouts

Score: Clean Weight / Time