Warm-up
- 15 Air Squat
- 200m Run
4 Round Tabata
Alternate Between:
- BB Front Squat (20s)
- BB Squat Hold (10s)
And…
- BB Press (20s)
- BB Hold OH (10s)
Weightlifting
Clean and Jerk:
Every 2 Minutes for 10 Minutes:
- 1 Clean and Jerk @ 90% of 1RM
Metcon
For Time:
18-12-9-6-3
- Push Press (40/30kg)
- Toes 2 Bar
(9 Minute Time Cap)