Wednesday - Around the World

warm up
empty bar warm up

strength 

around the world complex:
1 rep =

deadlift,hang clean, front squat, push jerk, back squat, push jerk from front rack, front squat, hang clean, dead lift.

*athletes Have fifteen minutes to find your heaviest weight you can do the around the world complex.

metcon

3 rounds for time
10 knees to elbows
10 power snatches 125/95,105/75,95/65
10 knees to elbows
10 burpees