Metcon-
In teams of 2-
20 AMRAP-
10-9-8-7-6-5-4-3-2-1-2-3-4-5.. etc
Squat clean & jerk 80/55kg
– 120 Meters Farmer carry after every set 64/40kg
***
Accessory work-
3 sets of 8+8 DB side plank rotations
***
StrengthCon-
1) 5 super sets of-
5 Deficit Deadlifts
15+15 sec side plank
30 Sec plank
2) 5 super sets of-
5 squat cleans
15 Strict knees to chest
3) In teams of 2-
8 Minutes as many QUALITY rounds as possible of-
7 Deadlifts
5 HPC
3 Jerks
– Choose your own weight
