Metcon-
Every 30 seconds, for 20 rounds (10 minutes work)-
1 Squat clean & jerk ~65-75% ox MAX
Immediately into-
50 Lateral burpees
***
Accessory work-
5 sets of 8 Close grip floor presses
***
StrengthCon-
Part 1-
6 Triple sets-
5 Front squats
5 Weighted pull ups
AMRAP of bodyweight pull ups
Part 2-
For quality-
10-9-8-7-6-5-4-3-2-1
Deficit push ups
OH lunges 50/35kg barbell
