Wednesday, 7 Dec 16

1. Warm Up - 10 Minutes

2. Weightlifting- 15 Minutes

1 Power Clean + 1 Front Squat + 1 Split Jerk

Work up to 3 Heavy Reps

3. Metcon - EMOM x 14

Odd - 5 HSPU

Even - 10 Alt Pistols

4. Cash Out - For Time

400m Sprint (benchmark)