Monday 180618

Warm Up:
3 Rounds
:30 bike
10 Air Squats
10 Dislocates
5 Power Cleans (empty barbell, add weight for round 2 and 3; use this to warm up to your working weight for the strength portion)

Strength:
Take 7 minutes to warm up to 80%

*Power Clean 4x4 @ 80%; Rest 2:30 between sets

Metcon:
10 minute AMRAP
8 Burpees
200m Run

Cool Down/Recovery:
3x10 seated banded rows
https://youtu.be/wiyVfcpY34o


*Power cleans should be quick singles, NOT touch and go