Warm Up
Coaches Choice
Skill
Every 2 mins, for 14 mins (7 sets):
Hang Squat Clean x 1 rep - work toward a 1 rep max (close to or equal to full clean)
Starts loads somewhat light (50%) and build toward the 1 rep
*This max effort will be done again. If you are not feeling "fresh" only work on skill and do not go higher than 75% of estimated max
Metcon
For Time:
15 Back Squats
10 Deadlifts
800 m Run
20 Deadlifts
400 m Run
30 Deadlifts
200 m Run
15 Back Squats
Rx - 135/95
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