Wednesday - back and forth

Group Warm up
Line drills
Empty bar warm up

Strength:

Every 2 minutes, for 12 minutes (6 sets):

Clean & Jerk x 1 rep @ 65%-85%

(Full Clean and split jerk)

Metcon:
For time...

run 400 meters

20 pull ups

30 front rack lunges 95/65, 75/55, 55/35

40 hollow rocks

400 meter run

40 hollow rocks

30 front rack lunges 95/65

20 pull ups

400 meter run

OT:

20 As strict as possible HSPUs

use a deficit if possible.

Level 1 & 2 use a box or band as needed, but no kipping