25 Jun 21

Metcon (AMRAP – Reps)
Coach Mike’s Warm Up
Metcon (AMRAP – Reps)
10 min time cap
3RNFT

10 Band Pull Aparts
10 S/H Swings
15 Sec Shoulder Distraction w/ band, each side
10 Scap Pull Ups
30 sec HS Hold

Back Squat (8RM BS 80% of New 1RM to start or add 10-20#)
Bear Complex (20 mins to complete 5×5)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Start (65,45) You may add weight every SET

Log your heaviest SET

Extra Credit
Metcon (Time)
Warm up well then complete
10 Rnds

10 Cals Sprint on the AB (Goal should be 10 Cals less than 20 secs)

Rest 2 mins in between, note times

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