Push-
Strict press- 3-2-1
Push press- 3-2-1
Push jerk- 3-2-1
***
Metcon-
10 AMRAP-
10 HPC & Jerk
6 Lateral burpees
4 Thrusters
RX=40/30kg
***
Row WOD-
3 sets of- (Zone 2= 60-70%)
7 Minutes Row
3.5 Minutes rest
immediately into-
8 sets of- (Zone 4= 80-90%)
:30 sec' Row
:15 sec' rest
