TUESDAY MORNING: E+C
Warm-up
Metcon
Metcon (AMRAP - Rounds and Reps)
25 Round Surival Every 60seconds
1 Clean and Jerk (70/40 // 60/30)
2 Deadlift
2 Burpee over the Bar
If you fail to complete a round in the cut off till remaining time left:
then
AMRAP
10 DU
20 Air Squats
30 Push Ups Hands on 15kg Plates
Score will be rounds completed and total reps completed in the AMRAP
1 Clean and Jerk (70/40 // 60/30)
2 Deadlift
2 Burpee over the Bar
If you fail to complete a round in the cut off till remaining time left:
then
AMRAP
10 DU
20 Air Squats
30 Push Ups Hands on 15kg Plates
Score will be rounds completed and total reps completed in the AMRAP
Weightlifting
Bear Complex (12min to Find 1RM)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Front Squat
Push Press
Back Squat
Second Push Press
-Fran after effects with legless rope climbs-
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