Warm up
200m Run
3 Rounds
1 Sprint
10 KB deadlifts right
10 KB deadlifts left
10 push ups
Strength
3 Power Cleans + 1 Push Jerk (not touch and go)
5 Sets @65%
Deadlifts
15 Reps @40% 12 Reps @45% 8 Reps @53% 6 Reps @60% 6 Reps @60%
6 Reps @60%
Metcon
EMOM 16 Mins
Min 1: 12/9 Cals Assault bike
Min 2: 10 Burpee box jump over لحد يطيح من البوكس
Min 3: 14/11 Cals row
Min 4: 60 Double Unders
مادري من مزعله على هالتمرين 🤪