Aloha Monday:

 Warm-up

Run 400m
empty bar complex
-first pull, second pull
-front squat
-shoulder press
-jerk
*group stretch

Weightlifting

3 Cleans + 1 Jerk

1@ 60%
1@ 65%
4x3@ 70%
3 squat cleans + 1 jerk.  Log in your 4x3

Weightlifting

Clean Pull

(4x3@ 85%)

Weightlifting

Front Squat

(4x5@ 65%)

Metcon

Metcon (AMRAP - Rounds and Reps)

9 Minute AMRAP
6 power cleans (135/95)
8 Toes to Bar
10 Alternating Pistols