November 20, 2015 1:01 PM

Friday - 11/20/2015

  
Strength
3-3-3-1-1-1
Hang power clean
Worked from 95# up to 205#.

MetCon
400m run
then 5x:30 each of
1) 3 Hang power clean + 1 jerk
2) 5 Thrusters
3) 7 Pull-ups
4) 9 Burpees
Did the barbell work at 95#. Finished all of rounds 1 and 2. Got 3 rounds of 7 pull-ups before gassing out. Then did :30 on :30 off of burpees for good measure.