Weightlifting
5 sets:
1 Power Clean
1 Hang Power Clean
2 Push Press
Increase weight each set
Metcon
20 Minute AMRAP
10 Hang Power Cleans (135/95)
10 Push Press
20 Box Jumps (24/20)
15 Wall Balls (20/14)
200 Meter Run
Weightlifting
5 sets:
1 Power Clean
1 Hang Power Clean
2 Push Press
Increase weight each set
Metcon
20 Minute AMRAP
10 Hang Power Cleans (135/95)
10 Push Press
20 Box Jumps (24/20)
15 Wall Balls (20/14)
200 Meter Run
Patty 4+20 #55 and 12 cal assault
Andrew – weight lifting 105#,
Metcon 3.5 rds 75#, 250m row