Wednesday

Warm up-
pvc pipe 10 ohs
PVC leg swings 10 each leg
PVC good mornings 10
PVC pass thrus 10

Skill
400m conversational jog
Then 1 min hang from bar (as soon as you come in)
400m jog
Then 1 min plank (when you come in)

Metcon-for time

5 bar over burpees before each set of 7 reps
G2OH (clean and jerk or Snatch)
Set 1-95/65
Set 2-135/95
Set 3-155/105
Set 4-185/125
Set 5-155/105
Set 6-135/95
Set 7-95/65
     
L2-75/55-95/65-115/80-135/95-115/80-95/65-75/55

L1-65/45-75/55-95/65-115/80-95/65-75/55-65/45