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Strength

Deadlifts

Build to a heavy set of 10 reps

drop to 70% and do: 3 sets

10 reps

2 mins break between sets


Metcon

6 min AMRAP:

10/8 cal Row (or 200m run)

8 Burpees over the bar

6 Hang power cleans


Rest 2 min


6 min AMRAP:

200m run

8 Burpees over the bar

6 Front squats


RX Age 17-44 (52.5/35KG)

RX Age 14-16 and 45-60 (42.5/30KG)

RX Age 8-13 (35/25KG)

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