Warm up:
Three sets x 3 reps:
Cat-Camel: :05 hold for each rep
McGill Curl Ups :10 hold for each rep
Bird Dog: :10 hold for each rep
Side Plank: :10 hold for each rep
2 Sets with empty barbell
5 Deadlift
5 Tall muscle clean
5 Elbow punches
5 Front squat
5 Good mornings
5 Tall clean
Metcon:
32 Min EMOM /
Min 1-10: 3 Power Cleans + 5 Burpees
Increase on odd minutes
1 Min Rest
Min 11-20: 1 Squat Clean + 3 Front Squat + 5 Burpees
Start with last weight from 1 – 10 and increase on 13 & 17
1 Min Rest
Min 21-30: 3 Clean High Pulls + 5 Burpees
Increase when possible