Sunday | January 23rd, 2022

Warm up:
3rds
10- Pause squats
10- Scorpions
10- Iron cross
5 – inch worms 

 

Barbell warm up:
3rds
3- Hang muscle clean
3 – Tall cleans
3- 1+1/4 squats

 

Lift:
Clean pull + High Hang Clean
2+1
15mins building 

 

Metcon:
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees 

Men use 2 -50lbs dumbbells
Ladies use 2 -35lbs dumbells 

10min time cap

 

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