21 October 2016 21 October 2016
Friday 21 October 2016 '21 October 2016'

pat1. Warm-up
4 Rounds:
Run 200m
16 Alternating Jumping Lunges
10 Russian Swings 70/53lbs

2. OLY
Clean and Jerk – 7×2 @80-85%
3. Met-Con Level 2
3 Rounds:
15 Bar Muscle Ups
30 Push Ups
45 Goblet Squats 53/35lbs

Met-Con Level 1
3 Rounds:
10 Bar Muscle Ups/chest to bar pullups
30 Push Ups
45 Goblet Squats 53/35lbs

Met-Con Base
3 Rounds:
15 jumping pull Ups
20 Push Ups
40 Goblet Squats 35/24lbs

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