083019

A. Weightlifting (Box Squats & Cleans)
(0:00 - 7:00)
7 min EMOM

2 Box Squats (Build starting at 55% of 1RM)
*For these box back squats, set the box just below parallel

FITNESS
7 min EMOM
5 (R-Lunge, L-Lunge, Squat  w/ 15/10 lb plate)

(7:00 - 10:00)
REST

(10:00 - 20:30)
Clean Complex

7 Rounds
Every 1:30
1 Power Clean
1 Hang Squat Clean
1 Squat Clean

* Set 1: 60%
Set 2: 65%
Set 3: 70%
Sets 4-7: Build to a Heavy Complex
**Make sure to prepare for the quick, 3-minute transition from the final box squat to the first set of this clean complex

FITNESS
7 Rounds
Every 1:30

5 RDLs
10 Air Squats
15 Med Ball SU

B. Metcon (Time)
"Squeaky Clean"
3 Rounds:
400 Meter Run
7 Power Cleans (115/85) (Rx+135/95)
7 Hang Squat Cleans
7 Squat Cleans
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*scale weight and/or tech

FITNESS
3 Rounds:
400 Meter Run
12 DL (Moderate to Heavy)
8 KB Plei Squats on Box (53/35) (24/20)
6 Box Jumps