Wednesday 220831

Warm-Up: 0-9
3:00 Run
3 Rounds
:20 Goblet Squat Hold
:20 Goblet Squats 1+1/4s
:20 Goblet Lunges
10 Hollow Rocks

Get Strong: 12-27
Back Squat
For Time: (15:00 cap)
20 Reps at 50% 1RM
15 Reps at 65% 1RM
10 Reps at 80% 1RM
Rack and Unrack anytime
Then
1x5 AHAP

Get Fit: 30-50
For time: 20:00 Cap
800m Run
30 Power Cleans 155/105
800m Run