A) Metcon
For Time:
100m Row
10 Squat Cleans @ 135/95#
200m Row
8 Squat Cleans @ 185/125#
300m Row
6 Squat Cleans @ 205/145#
400m Row
4 Squat Cleans @ 225/155#
500m Row
2 Squat Cleans @ 245/165#
Notes: Push the pace on this metcon! Challenge yourself to increase in weight every set!
B) CORE
3 Sets Not For Time:
20 Weighted Russian Twists
100ft SA Farmers Carry (switch half way)