Heavy Metcon Sunday

Warm up with a BB and a partner 8 mins YGIG
Muscle cleans x5
Clean high pull x5
Power clean x5
Front squats x5
Back squat x5

SIMPLE AND STEADY
50 Power cleans
40 Back squats
30 Power clean
20 Front squats
10 Power cleans
The RX for this workout is BODY WEIGHT (scale as needed but not less than 70% BW)
FAST AND GASSY
Working in waves of 4 with a running clock
Bike 2 min for max distance
Rowing 2min for max distance
Air squats 2min max reps (alone)

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