Saturday, August 23rd

Strength:
Squat Clean Thruster Ladder
1 rep every minute (start with approx 40-50lbs less than the weight you expect to max out with)
+ 5lbs every minute until failure

Metcon 1:
AMRAP in 6
3 Power Cleans + 3 Front Squats + 3 Jerks @ 65% of above

Metcon 2:
300m Row
300m Run (loop through the parking lot, out to the street, and around the car wash)
20 Strict HSPUs
300m Row
300m Run
20 KB Snatches
300m Row
300m Run
20 Strict Pull-ups (strict CTB if you can)