Thursday, September 15

Warm-Up
Warm-Up
<p><br />1:30 Bike @ Casual-Moderate Pace<br />AMRAP X 5<br />10 Bootstrapper Squats<br />10 Pass Throughs<br />10 PVC Around the Worlds<br />10 Cossack Squats</p><p><br /> </p>

Weightlifting
“Clean Complex” (5 Rounds for reps)
<p>Every 3 Minutes x 5 Sets</p><p>2 Power Clean + 2 Hang Power Clean</p>

Metcon
“Interval 6” (Time)
3 Rounds
1-min Max Cal Bike
10 TNG Clean & Jerks (135/95lb)(60/45kg)

Rest 2:1
*Score is Total Time (Subtract 1 second for each # of Calories)

16 MIN CAP

Cooldown
<p><br />:30/side Thread the needle stretch</p><p>:30/side Barbell Quad Smash</p>