Strength-

3 Clean & Jerk @70 

Rest 20sec 

2 Clean & Jerk @ 70 plus 10lbs 

Rest 2 

3 C &J @75 

Rest 20 

2 C&J @75 plus 10lbs 

Rest 2 

3 C &J  @ 80 

Rest 20 

2 C& J @80 plus 10lbs 

Metcon –

21-15-9 (Females 18-12-6)

Echo Bike Calories

Deadlift (225/155)

-rest 4 minutes-

90/72 Calorie Echo Bike

45 Deadlifts (225/155)