A good one tonight.

Warm Up:
Bergener with PVC and then Bar

Mobility:
PVC pass through
Sit in squat
Chat

Max Effort:
15 minutes to complete 4 rounds of --
1 Snatch Balance
Rest 1 minute
6 Safety Squat Bar to a Box
Rest 1 minute

(95 lbs/145 lbs, 95 lbs/145 lbs, 105 lbs/165 lbs, 105 lbs/165 lbs)

MetCon:
4.5x (25 minute cut off)
Run 400 meters
15 Chest to Bars
Rest 2 minutes

The .5 was because Coach made Brian and I run a fifth and final 400 meters at top speed. The goal was to go hard and stay close to the same time in each round.

Splits:
Round 1: 3:02
Round 2: 3:22
Round 3: 3:36
Round 4: 3:42
Round 4.5 400 meter time: 1:42

Total time includes 2 minute rest period. Had the second best time today ... lost by 13 seconds but was 1 of only 3 under 20:00, so that was good.