GROUP WARM-UP
2 sets of:
:30 bike
10 thrusters (light weight or empty bar)
5 power cleans from power position (light weight or empty bar)
5 push jerk (light weight or empty bar)

METCON/TEST
50/40 Calories Air bike
30 Power clean & jerk RX+ 135/95 RX 115/75 Master 55+ 105/55
50 Wall balls RX+ 30/20; RX 20/14; Master 55+ 20/12
Heats of 8 every 10 minutes

ALTERNATE METCON
30 Calories Air bike
20 Hang clean & push press
30 Sandbag squats

MOBILITY
2 sets of:
1:00 each side twisted cross
1:00 box stretch