Core-
4 super sets of-
10 Handstand Hip/shoulder taps
10 Plank DB pull through
***
Metcon-
5 Rounds for time-
21-18-15-12-9
DB snatch 22.5/15kg
T2B
– Run 150 Meters Down & up hill
***
StrengthCon-
1) Z-press- 5-5-3-3-1
2) 5 heavy set of the complex-
1 Hang power clean + 2 jerks + 2 front squats
3) on a 15 Minute clock-
3 Thrusters 60/40kg
6 Power cleans
9 Strict chin ups
