August 24, 2016

A. Warm Up

​Run 2 laps 
10m Ostrich Walk 
10-20s Hollow Rock 
Run 1 Lap 
10 Muscle Cleans 
10 Front Squats 
Run 1 Lap 
10 Hang Power Cleans 
10-20s Hang From the bar

Review power cleans 

B. Power Clean (Find your 1 RM)

C. Metcon (Time)

3 Rounds for time:
25 Kettlbell swing
25 Burpees 

RX+ 32/24
RX 24/16
Scaled 20/12