THURSDAY 3RD SEPTEMBER

Warm-up


- Run 300m


Then:


8-6-4-2


- Tempo Wall Squats (5050)

- PVC Deadlift


Weightlifting


Squat Clean:


Every 90s x 6:


- 1 Squat Clean @ 95% of 1RM


Metcon


4 x 4 Minute Rounds


Each Scored for Tonnage:


5-5-5-5


- Push Press (From Rack)


*Immediately In to:


- 15/10 C2 Calorie sprint