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