Warm-Up:
2 rounds
100m Overhead Walk w/ plate
20 Toes Touches
20 Empty Bar BTN Press
20 Air Squats
Strength:
Clean Lift Off + Clean + FS.
3+1+1
60
65
70% for 4 sets
75% for 4 sets
MetCon:
5 Rounds
20/16 cal bike
7 squat clean thrusters @ 115/80
9 barbell facing burpees
Extra:
A1. Victorian Raises 2 x 10
A2. Maltese Raises 2 x 10
A3. Chest to Bar Hold 2 x :15
5 Rounds
20/16 cal bike
7 squat clean thrusters @ 115/80
9 barbell facing burpees
Extra:
A1. Victorian Raises 2 x 10
A2. Maltese Raises 2 x 10
A3. Chest to Bar Hold 2 x :15
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