Wednesday 220907

Warm-Up:0-9
2 Rounds
200m Run/400m Bike
10 Jumping Air Squats
10 Barbell Squats w/ :01 pause (empty bar)
10 Kang Squats (empty bar)

Get Strong: 11-26
Back Squat
In 15:00 establish a heavy single
AND complete 2 Singles at 90%+ of your heaviest lift

Get Fit: 30-46
4 sets 

AMRAP 2:00 / 2:00 Rest
200m Run
Max Hang Squat Cleans

R1&2 95/65
R3&4 135/95
R5 155/105