Wednesday 200304

Warm-Up: Min 0-6
1:00 Jump Rope Singles
200m Run/Row
1:00 Double Unders
200m Run/Row
1:00 Box Jumps

Strength: 14-28
Power Clean
8:00 to establish a 2RM (Drop and reset)
Rest 2:00
For Time(4:00 Min Cap):

15 Reps at 85% 2RM

MetCon: 35-45
AMRAP 10:00
8 Pull-Ups/Ring Rows
12 Hang Power Snatch 75/55
10 Bar Facing Burpees

Extra: 50-55
For Time(5:00 Cap)
Bike 500m
30 Goblet Squats 70/53
Bike 500m