Squat Clean Technique (20' Max time)


Met-con (Metabolic Conditioning)

For time:


Squat Clean (95/65#)

Knee-ups / KTE / TTB


10' AMRAP 

5 Bear Complexes (1 Bear Complex is the following: Power Clean / Front Squat / Push press / Back squat / Push press - RX 95/65#; RX+ 135/95#)

30 Double-unders / 90 Single-unders



Father, thank you for the abilities you give us. For the strength and wisdom we gain training. Be with us as we work, that we may do our best. Help us to be encouraging to others. Thank you for the people that you have brought into our lives. Bless the athletes, coaches, and all those who support our training. May the results from our training be a reflection of Your Spirit in our lives. And finally Father, remind us that there is no failure, but only growth in the body, mind, and Spirit. Amen.