Wednesday - 1/4/2016

Warm Up:

20 Burpees to 6″ Target

40m Lunge + Squat

3 Rounds:

5 double KB Front Squats

5 double KB Thrusters

5 double KB Push Press

5x 3 Pos Clean w/ Barbell

 

Strength: Clean & Jerk

3 Position Clean + Push Jerk + Split Jerk

7×1 every 2:00, @50-70% ascending slightly

 

Metcon: “Team Series 16.1 Individual”

For Time

21-15-9

Burpees over Bar

OH Squats (95/65)

C2B