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Components

Clean + Front Squat + ...

Clean Seg. Pull

Paused Front Squat

Metcon

Wednesday

Clean + Front Squat + Power Jerk + Jerk (1@70%, 1@75%x5)

1 complex is 1 rep.

Clean Seg. Pull (3@ 90%, 3@95%, 3 @ 100% x 2)

3sec pause (segmented)
2 Seg. pull from just off the floor + 1 clean pull from floor

Paused Front Squat (3@70%, 3@75% x 3)

2 pause 1 fsq = 3

Metcon (Time)

For time:
40/30 Echo Bike Calories
Run, 1 mi
100/80 Push-ups

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