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