Thursday
Strength
Deadlift 5-4-3-2-1
Split Jerk 3-3-3
Metcon
27-21-15-9 reps for time
Kettlebell swings 32-24kg
box jumps
Deadlift 5-4-3-2-1
Split Jerk 3-3-3
27-21-15-9 reps for time
Kettlebell swings 32-24kg
box jumps
Overhead squat 6-6-6-6
weighted pull-up 10-10-10
5 rounds for time
500m row
400m run
3x 1km row (rest 3min between sets)
20rm Bench press
20rm Deadlift
swim 1000m
Clean & Jerk 3-3-2-2-1-1
Hang Snatch 3-3-2-2-1-1
3 rounds for time
15 dumbell Thrusters 20kg
15 box jump overs
For time
50-40-30-20-10 cals
assault bike
40m sled push between sets (100kg)
rest 5 minutes
For time
15 Back squats 100kg
1000m row
12 Back squats 100kg
1000m row
9 back squats 100kg