#mcfefitnesschallenge

 Warm-up

Run 400
Empty barbell warmup
-deadlift
-hang power clean
-front squat
-shoulder press
-push jerk

Metcon

2017 Challenge WOD

(AMRAP - Rounds and Reps)7 Minute AMRAP
100mrun
5 pull ups
10 push ups
15 air squatsRun counts as 1 rep
Rest 3 Minutes before thruster

Weightlifting

Thruster (1x1)Take 5 Minutes to find your 1RM thruster

Weightlifting

Hang Clean 3@60%
3@65%
3x3@70%

Weightlifting

Clean Pull (4x3@105%)

Weightlifting

Push Jerk 3@60%
3@70%
3@75%
2x3@80%
-racks may be used