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Unrated – Group Class

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Warm-up

3 rds:

200m row/run

10 deadlifts (empty bar)

10 Bird Dogs

10 Glute Bridges

Weightlifting

Clean (10 min to work up to heavy in complex)

1 Clean Pull + 1 Clean + 1 Jerk

Strength

Push Jerk (10 min to work up to heavy complex)

1 Push Press + 1 Push Jerk

Metcon

Metcon (Time)

For Time:

60/50 cal row

60 Wall balls (20/14)

40 Bar facing Burpees

40 ab mat sit ups

20 power cleans (135/95)