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