10m - Dynamics
10m - Squat Clean Prep
15m to complete 3 heavy sets of:
1 Squat Clean + 4 Front Squats
MetCon - 4x 2m windows with no rest:
10 Thrusters 95/65
Max Cals on the Rower remaining time
*Score is total calories. At 0,2,4,6m athletes will perform 10 thrusters and spend the rest of the workout accumulating rower calories.
Mobility - Pigeon Pose 2m/side.