Monday

Strength

  1. Every 2 minutes for 10 minutes (5 rounds)

3 hang power clean + 1 split jerk (build to a heavy set)

2. 4 x 6 Front squat (pause @ bottom of 6th rep for 10 sec)

Metcon

For time:

150 calorie row. Every 2minute complete 5 burpee box jumps.

Midline

For time:

75 GHD situps