Metcon:
For time…..
20 back squats @ 50% of 1RM,
then,
40 double unders
30 wall balls (14/20),
20 pull-ups,
10 weighted burpee’s (25/45) *back by popular demand!
400m Run,
10 weighted burpee’s (25/45),
20 pull-ups,
30 wall balls (14/20),
40 double unders.
Weightlifting (Oly):
Clean & Jerk (3-3-2-1-2) @ 70%, 80%, 85%, 90%, 85% of 1RM.
Front Squats (3-3-3-2-2) @ 70%, 75%, 80%, 85%, 90% of 1RM.
Clean High Pull (2×4) @ 80% of 1RM Clean.