Every 3 minutes for 15 minutes (5 rounds)
- 1.1.1 x Squat Clean (stop and reset between reps)
Every 6 minutes for 24 minutes (4 sets)
- Row 10 Calories (should take around 1:00-1:30)
- 3 x Squat Cleans @ 95lbs/43kg
- Run 200m
- 3 x Squat Cleans @ 95lbs/43kg
Results: Squat Cleans 95-115-125-135-145lbs. Metcon 3:43-3:53-3:48-3:40. Probably would have been better to have used only 5 minutes instead of 6 per round since over 2 minutes rest was probably too much.