200217

Warm up 
50 Jump to plate
20 Lunges
20 Arm Circles/each direction
20 Single Leg RDL

Skill
3 Rounds with an empty bar:
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
3 Strict Presses  
2 push press 
1 push jerk
Then take 5-10 min and work up to metcon weight

Metcon
Every 5 min for 25min
12 Power cleans
10 Front rack lunges
8 Shoulder to overhead
70 Double unders
*A minimum of 1-2 min rest should be available each round, choose level wisely
It’s not a race, pace.

L1: 60/43kg
L2: 50/35kg
L3: 40/30kg, 35 double unders
L4: 30/20kg, Single unders