WOD
Mobility
Foam/LXB Roll (6 Minutes): Athlete’s Choice
Run 200m
Dynamic Warm-up
Strength
Back Squat: 50/6, 60/4, 70/3, 75/3, 80/2*3
Conditioning
Bella Complex (5 Minutes) then immediately into 7 Minute AMRAP.
Bella Complex
5 Minutes to find your heaviest load for the following unbroken complex:
1 Clean
1 Shoulder to Overhead
1 Front Squat
1 Shoulder to Overhead
(Muscle, power, squat or split clean allowed or move directly into thruster)
Immediately into…
AMRAP in 7 Minutes:
100m Run
10 Burpee to 6″ Target | 7 Burpee Pull-up