Friday

Warm-up
Warm-up
ON A 8:00 RUNNING CLOCK..

200m Run

INTO..

2 ROUNDS
10 Up Downs
10 Clean Deadlifts
10 Upright Rows
10 Strict Press

INTO..

1-2 ROUNDS (Time Permitting)
10 Burpees
5 Cuban Presses
10 Hang High Pulls
20 Slow Elbow Punches

Strength
Metcon (Weight)
ON A 15:00 RUNNING CLOCK…
Build to a Heavy weight of the below complex…

1 Power Clean
+
1 Hang Power Clean
+
1 Split Jerk

(Score is Weight)

Workout
Grettel (Time)
10 Rounds For Time:

3 Clean and Jerks (135/95 lb)
3 Burpees Over the Bar

(135/95)|(95/65)

KG BB: (60/42.5)|(42.5/30)

NOTE: New Benchmark.