FRIDAY 2ND OCTOBER

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)