Saturday 070216

Warm Up
30 Assault Bike calories
50 Weighted step-ups w/ 30/15lbs dumbbells

Squat Clean
6×2 @85% – Drop and reset each rep, split jerk final rep.

Metcon
3-6-9-12-15*
Burpee to 6″ target
Dumbbell Thruster - Heavy
*Complete 30 double-unders after each round (3, 3, 30, 6, 6, 30, etc)

Skills
4 Rounds Not for time but movin quickly
15 Box jump-overs 24/20″
15 CTB pull-ups
3 Rope climbs
Rest 1 minute