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MONDAY 21ST SEPTEMBER

Warm-up


2 Rounds:


- Run 200m

- 10 Wall Squats (5/0/0 Tempo)

- 10 PVC Press


Weightlifting


Front Squat + Jerk Complex


Within 15 Minutes:


5 x 4 Front Squat + 1 Jerk @ 85% of 1RM


Metcon


15 Minute AMRAP:


- 10 Deadlift (100/70kg)

- 10 Box Jump

- 20 Double Unders

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