September 30, 2016 

September 30, 2016

Warm Up-

400m Run

2 RNFT:

:30/leg Dynamic Swings

10 Front Squats w Barbell

:30 Bottom Squat Hold

5 Clean Pulls  + 5 Muscle Cleans

Strength-

Full Cleans: 3 x 65%, 3 x 75%, 3 x 80%, then find Heavy Single

WOD-

200m Run

15 Bodyweight Front Squats

200m Run

15 Burpee Mountain Climbers

3 RFT

*Burpee Mountain Climber= Burpee down, 1Mountain Climber each leg, Burpee back up