Warm-up
3 rounds not for time
30 double unders
60 single unders
10 single arm dumbbell overhead squat (light weight)
Strength
Overhead Squat
Find your 1 RM
Metcon
On a running clock:
0:00–10:00:
Run, 1 mi
max reps in time remaining, Clean & Jerk, 135/95 lbs
10:00–13:00: REST
13:00–20:00
Run, 800 m
max reps in time remaining, Power Snatch, 115/80 lbs
20:00-23:00: REST
23:00–27:00:
Run, 400 m
max reps in time remaining, Thruster, 95/65 lbs