092215

Dynamic Warmup

2x15 GHD hip extensions (weighted)

3 min AMRAP:

DU or Singles

Strength: DL 3x AMRAP @ 80% 1RM (rest at least 90 sec between sets)

Oly: 6x1 high hang squat clean (3 sec pause at bottom) @ 80-85%

Metcon: 9 min AMRAP

run 200m

9 DL (135/95) (95/65)

6 Power Clean (135/95) (95/65)

3 Front Squat (135/95) (95/65)