Core-
5 rounds of- 1 Minute work / 1 Minute rest-
Mixed KB Suitcase rack Walk around– Switch after 30 Sec'
***
Metcon-
For time-
60 DB snatches 22.5/15kg
30 Burpee box jumps
180 Double unders
***
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
