
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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