7/21

Unrated – Level 3

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Warm-up

8:00 Clock

10 jumping squats

10 single leg glute bridge R/L

5 burpees

0:30 easy/moderate row

Weightlifting

Clean and Jerk (Work up to a heavy single 10 min)

no misses, this is not a max.

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Strength

Deadlift (4×4 @ 90%)

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Metcon

Metcon (Time)

For Time: 30 min cap

50 Calorie Row

50 Wall Balls (30/20)

rest 5:00

100 Calorie Row

50 Wall Balls (30/20)