251006 Monday

Weightlifting Split jerk / push jerk Build to 2 rep heavy 5 sets 1 rep 3 sec pause in the catch at 90-100% Metcon 4 rounds for time 15/10 cal row 12 toes to bar 300m run 12 pistols

Strength Back squats 2 sets 6 reps 2 sets 5 reps 2 sets 4 reps All at 75-85% of your 1 RM Metcon 9 min amrap 9 deadlifts 60/40 9 pushups 9 pullups

Strength 4 rounds for quality 8-10 barbell good mornings 8-10 DB staggered deadlifts each leg Metcon 4 rounds (18mins total) In a 3 min window 20/15 cal 10 hang clusters 40/30 Max burpees 2 mins rest