Group warm up
10 mins Foam rolling
10 mins Shoulder mobility
PVC Pipe OH squat warm up
Strength
OH Squat
5 sets of 2 (looking for a final heavy set of 2)
Metcon
4 rounds for time (14 min HARD Cap - Final Score is finished time or how many rounds plus reps are complete in the 14 mins)
100 Meter Plate Farmers Carry - 2 plates - 1 in each hand 25/15 (to the road and back)
15 Deadlifts 135/95, 115/80, 95/65
12 Power Cleans 135/95, 115/80, 95/65
9 Power Jerks 135/95, 115/80, 95/65 (no push presses)
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