Wednesday 090716

Warm Up
4 Rounds
2 Rope Climbs
10 Box Jump Overs
12 Hip Extensiuons

Back Squat
4×4 @70%
Same focus as Monday! Fast!

Speed Press
EMOM 10
3 reps @70% AFAP

Metcon
Teams of 2
AMRAP 15
30 Power Cleans (135/95)
30 Lateral Over Bar Burpees
20 Power Cleans (185/125)
20 Lateral Over Bar Burpees
AMRAP Power Cleans (225/155)

Pick 1...which needs more work

Endurance
EMOTM 10
Row 200/150m
All out sprint each round. Go for it. Get better now.

Skills
AMRAP 6
50ft HS Walk forward
Sprint 100m (50m out and back)