August 17, 2016 get lifted

August 18, 2016

Warmup

400 m run

10 squats every 30sec x 3 min

-empty bar perform 

5 snatch from hip

3 from knee

1 from shin

5 hang clean n press

-load weight as form allows
Metcon

4 rounds of

50 lunge steps

10 ground to overhead 135/75+

(Can snatch or clean n jerk)
Cool down 

3x

20 cal easy pace row

50 ft walk out