WEIGHTLIFTING: 

Clean & Jerk:
5 Sets / Every :90 sec
1 Clean & Jerk @ 70% (5 total

METCON/WOD

0:00-6:00
3 Rounds
:30 Max Effort Row / Shuttle Run
:30 Rest
:30 Max Effort Clean & Thruster 95 lb / 65 lb
:30 Rest

6:00-11:00
800 M Row or Run

11:00-17:00
3 Rounds
:30 Max Effort Row / Shuttle Run
:30 Rest
:30 Max Effort Clean & Thruster 95 lb / 65 lb
:30 Rest