WEIGHTLIFTING:

1 Rep Max Back Squat
*Take 15-min to establish.

WOD/METCON

2 Rounds:
Aerobic Capacity / Conversational Pace

8:00 AMRAP:
200m Single Arm KB Carry (100m left – 100m right) 24/16kg

40 Single Arm KB Hang Clean & Jerk (20 reps each arm) 24/16kg

*Rest 1:00 after completing

8:00 AMRAP:
200′ Single Arm (front rack) KB Walking Lunges (100′ left – 100′ right) 24/16kg

40 Single Arm (Russian Style) KB Swings (20 reps each arm) 24/16kg

*Rest 1:00 after completing