Aloha Friday:

Warm-up

400m run

10 med ball cleans

10 goblet squats w/light kb

10russian kb swings w/light kb

*group stretch to follow/stretch as needed

Weightlifting

Squat Clean and Jerk

15 Minutes to Find Your 2 Rep max Clean and Jerk

Metcon

Metcon (Time)

3 Rounds for Time

100m Farmers Carry (53/35)

10 Burpee Pull Ups

10 Goblet Squats (53/35)

10 KB Snatches (53/35)

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