WARM UP:
400 M. Run or Row
2 Rounds
10 Pass Throughs
10 Good Mornings
10 Front Squats
10 Clean Extensions
10 Clean Pulls
Then:
Mobility

WIN
LIFT:
10 Min. to find a new 1RM Back Squat
WOD: (Slow Glycotic Strength Test – Clean)
“RED HULK”
AMRAP 20
1 Clean (Start at 60% 1RM)
15 Cal. Row
(Add 5-10lbs every round)
*Work to a new 1RM Clean.

FIT
LIFT: (Squat Endurance Test)
Back Squat
*Work to a 20RM
WOD:
AMRAP 20
5 D-Ball Cleans (100/80)
15/12 Cal. Row
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