MONDAY WORKOUT

GENERAL WARM UP
PVC MOBILITY

METCON 1
AGILITY LADDER
SPRINT
2 IN 2 OUT
​HOP SCOTCH
ICKY SHUFFLE
SCISSOR JUMPS
​1 MIN ON - 30 SEC OFF

STRENGTH WORK
EMPTY BAR
3POS- CLEAN GRIP
3-2-1 POWER CLEAN
3-2-1 SQUAT CLEAN
5 STRICT PRESS
5 JERKS

​TESTING 
15 MIN TO ESTABLISH 
CLEAN AND JERK 1 REP MAX

METCON 2
25 DU'S OR 50 SINGLES
15 HR PUSH UPS
12 AIR SQUATS
 9 DEADLIFTS RX 95/135

​12 MIN AMRAP