- A. Warm up - 3 rounds 100 Meter run 5 Strict press 5 hang cleans - B. 200 Meter run 9 Clean and Jerks 135/95 300 Meter run 7 clean and Jerks 185/125 400 Meter run 5 clean and Jerks 205/135 500 Meter run 3 clean and Jerks 225/155 -
WORKOUT OF THE DAY Part A - Deadlifts 5-3-3-3-3-3-3-3-3-3 Part B. 12 Minute AMRAP: - Run 200 Meters 12 Burpees 6-6 pistols 1 Rope Climb
WORKOUT OF THE DAY 7 Min AMRAP 5o Double Unders 12 Double KB Front Squats 2 Min Break 7 Min AMRAP 8/6 Calorie Bike 5 Bar Muscle ups 2 Min Break 7 Min AMRAP 12/8 Calorie Row 12 Push Press @95/65
Workout of the day - Run 800 Meters 15 Clean and Jerks @135/95 30 Box Jumps 15 Clean and jerks @135/95 Run 800 Meters ***Keep a 3:00 minute Pace on both 800 meters and aim to finish under a 20 Min Tim
