1) Weight Training
Bench Press: 3rm, 2×3@-10%
2) Metcon
4 Rounds:
500m Row or 400 m run
10 OH Lunges 95/65
20 V-Ups
20 Burpee Box Jump Overs 24/20″
10 Hang Clean & Jerks 96/65
RX+: 5 Rounds
20 GHD Sit Up ( for v-Ups)
*20 Min Time Cap
1) Weight Training
Bench Press: 3rm, 2×3@-10%
2) Metcon
4 Rounds:
500m Row or 400 m run
10 OH Lunges 95/65
20 V-Ups
20 Burpee Box Jump Overs 24/20″
10 Hang Clean & Jerks 96/65
RX+: 5 Rounds
20 GHD Sit Up ( for v-Ups)
*20 Min Time Cap