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.