15m - Dynamics

10m - PC & PJ Cycling/Review

MetCon - 4RFT:

400m Run

*Clean & Jerks.

R1 - 15 at 135/95

R2 - 12 at 165/115

R3 - 9 at 185/125

R4 - 6 at 205/135

**16m time cap.

For scaling loads today, pick a relatively light weight to start, and then make small jumps every round - 5-10lbs each time you come in from the run. Athletes change their own weight, and should be able to string together reps for most of today’s workout.