Warm up
400m Run
Then,
2 Rounds:
15 Air Squats
10 Leg Swings Each Leg
Strength
Back Squat (20 Minutes)
4 x 3 @ 80% of 1RM
Metcon
For time:
40 Wall Balls (20/14#)
21 Hang Power Cleans (115/75#)
30 Wall Balls (20/14#)
15 Hang Power Cleans (115/75#)
20 Wall Balls (20/14#)
9 Hang Power Cleans (115/75#)
Time Cap = 20 Minutes