3RFT: Pull-ups, Running and C&J's

Back Squat

Athletes will have 15 minutes to complete the following:

5 x 5 @ moderate to heavy back squats

*The goal is to work up to a weight and complete multiple sets at that weight. No belts or shoes should be used today. Athletes should base their sets off how they feel!

WOD

3 Rounds for time:

15 Pull ups
400 meter run
9 Clean and jerks (115/85)

*14 minute time cap!