WARM UP Complete as many rounds as possible in 3 mins of:
10 Walking Lunges
10 Bent Over Rows, 20/10 kg
10 Stiff Legged Walk Out To Push Ups
WEIGHTLIFTING STRENGTH Hang Power Clean 3-3-3,
Push Press 3-3-3,
Split Jerk 3-3-3,
Try to get more weight every week
METCON For time:
50/40 Assault Bike Calories
50 Dumbbell Snatches, 22.5/15 kg
50 Dumbbell Box Step Overs, 22.5 kg
50 Wall Balls, 9/6 kg
COOL DOWN For quality:
Banded Shoulder Stretch, 2 mins
Pigeon Stretch, 2 mins
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