Wednesday
Warm up
500m run
3min
5 Barbell press
5 Barbell Good mornings
5 Barbell back squats
3min jump rope
Conditioning
16 Minutes Emom
Minute 1) 40 sec sprint cal bike
Minute 2) 9 deadlifts + 1 power clean (155/105)
Minute 3) 40 sec sprint Row
Minute 4) 9 Toes to bar + 1 bar Muscle up or (1 pull up and 1 dip)
Metcon (15-18)
For Time:
50 air squats
9 hang snatches (75/55)
400m run
40 air squats
15 hang snatches
400m run
30 air squats
21 hang snatches
400 m run