Aloha Friday:

 Warm-up

Run 300m
Empty barbell complex
-deadlift
-snatch pull
-power snatch
-front squat
-push jerks

Weightlifting

Snatch

4@65%
4@70%
4@75%
2x3@80%
3x1@85%

Weightlifting

3 Cleans + 1 Jerk

1@65%
1@70%
1@75%

Weightlifting

2 Cleans + 1 Jerk

2@80%

Weightlifting

Clean and Jerk

(3x1@85%)

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 7
5 HSPU
10 KB Swings (53/35)
100m Farmers Carry (53/35)

Farmers carry= 1 rep

IMG_5729.JPG