Saturday 072316

Warm Up
Run 400m
50 Weighted step-ups with 30/15lbs dumbbells

Cleans
Find 1RM Power clean to squat clean to jerk complex

Metcon
21/15 Assault Bike calories
21 Thrusters 95/65lbs
21/15 Assault Bike calories
Rest 90 seconds
15/12 Assault Bike calories
15 Thrusters 115/75lbs
15/12 Assault Bike calories
Rest 90
9 Assault Bike calories
9 Thrusters 135/95lbs
9 Assault Bike calories

Skills
Every 2 minutes for 12 minutes (6 rounds)
50′ HS walk
12 CTB pull-ups
Rest remainder of round