Aloha Monday:

 

Warm-up

Run100m
10 med ball cleans
10 med ball sit ups
Run 100m
10 thrusters w/band
10 shoulder press w/band
10 pass thrus w/band
*group stretch to follow

Weightlifting

Hang Clean (5x3)5x3 @ 65%
Hang squat cleans
no power cleans
65% for all 5 sets

Weightlifting

Front Squat 3 @ 80%
1@85%
3@ 80%
1@ 87%
3@80%
1@ 90%
*log in your 3 x 80%

Metcon

Metcon (Time)Complete for Time:
800m run
25 deadlift (225/155)
25 sit ups
600m run
20 deadlift
20 sit ups
400m run
15 deadlift
15 sit ups
200m run
10 deadlift
10 sit ups