STRENGTH

Deadlift
4 x 10 reps
120 sec rest
20 min for training

METCON

RX
For time:
21-15-9
Burpee box jump overs 24/20″
9-6-3
Clean & jerks 70/50kg

Target: < 7 min
Time cap: 10 min

Scaled
For time:
21-15-9
Burpee box step overs
21-15-9
Clean & presses

RX+: 80/60kg

%d bloggers like this: