Wednesday, 28 Sep 16

1. Warm Up - 10 Minutes

2. Weightlifting - 14 Minutes

0:00-2:00 - Every 20 Seconds x 6; 1 Power Clean @ 70%

2:00-3:00 - Rest

3:00-7:00 - Every 40 Seconds x 6; 1 Power Clean @ 75%

7:00-8:00 - Rest

8:00-14:00 - Every 60 Seconds x 6; 1 Power Clean @ 80%

3. Metcon - 25:00 Total

Powder Keg 1:

In 5:00 window...

600m Run

1 Round of Cindy (5 Pull Ups, 10 Push Ups, 15 Air Squats)

In time remaining AMRAP of: Power Clean & Jerks 135/95

REST 5 Minutes

Powder Keg 2:

In 5:00 window...

400m Run

2 Round of Cindy

AMRAP of: Power Clean & Jerks 155/105

REST 5 Minutes

Powder Keg 3:

In 5:00 window...

200m Run

3 Round of Cindy

AMRAP of: Power Clean & Jerks 185/135

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