Warm-up
- 20 Up-Downs
- 20 Lying Glute Bridges
- 20 AKB
Weightlifting
Push Press / Push Jerk / Split Jerk (4-4-4-2-2-2-1-1-1)
Within 20 Minutes:
4-4-4
Push Press
2-2-2
Push Jerk
1-1-1
Split Jerk
(build in load - ideally build in load from last week also)
Metcon
5 Rounds For Time:
- 20 Kettlebell Swings (24/16kg)
- 10 Chest 2 Bar Pull Ups
(14 Minute Cap)