Strength Work-
Back squat- 10-10-10
* Find working load first, then start your 1st set.
***
Metcon-
14 AMRAP-
16 DB OH lunges 22.5/15kg
10 Box jumps
16 DB hang clean & jerk
10 Box jumps
***
StrengthCon-
5 sets of-
5 Deadlifts + 8 DB Z-press
14 Minutes work-
1 Cluster 80/50kg
3 Bar MU
5 weighted sit ups- DB
