200415

Wednesday Endurance
Warm up
3 Rounds
10+10 Bent over single arm row
10 Cat Cow
1min Plank hold
30+30sec pigeon stretch
20 plate hops
20+20sec ankle stretch
10+10 leg swings

Then
Warm up to your squat clean weight

Metcon
For time, TC 20 min
800m run
12 Squat cleans
3 Rope climbs
600m run
9 Squat cleans
3 Rope climbs
400m run
6 Squat cleans
3 Rope climbs

L1: 61/43-70-47,5kg-80/55kg, legless rope climbs
L2: 43/30kg-50-35kg-61/43kg
L3: 30/20kg-35/25kg-43/30kg, 1-2 rope climbs
L4: 30/20kg power cleans on all, 15 hanging knee raises each round