WARM UP
With a partner
Run 50m
40 Med Ball Cleans (4ea)
Run 50m
30 Sit Ups (3ea)
Run 50m
20 KB SDLHP (2ea)
FOCUS
Revision
Deadlift
Hang Power Clean
Push Jerk
WOD
4 x 4min AMRAPS
4 Rounds
9 Deadlifts
6 Hang Power Clean
3 Push Jerk
In remaining time ME Burpees over the bar
Rest 3 mins
3 Rounds
9 Deadlifts
6 Hang Power Clean
3 Push Jerk
In remaining time ME Burpees over the bar
Rest 3 mins
2 Rounds
9 Deadlifts
6 Hang Power Clean
3 Push Jerk
In remaining time ME Burpees over the bar
Rest 3 mins
1 Round
9 Deadlifts
6 Hang Power Clean
3 Push Jerk
In remaining time ME Burpees over the bar
With a partner
Run 50m
40 Med Ball Cleans (4ea)
Run 50m
30 Sit Ups (3ea)
Run 50m
20 KB SDLHP (2ea)
FOCUS
Revision
Deadlift
Hang Power Clean
Push Jerk
WOD
4 x 4min AMRAPS
4 Rounds
9 Deadlifts
6 Hang Power Clean
3 Push Jerk
In remaining time ME Burpees over the bar
Rest 3 mins
3 Rounds
9 Deadlifts
6 Hang Power Clean
3 Push Jerk
In remaining time ME Burpees over the bar
Rest 3 mins
2 Rounds
9 Deadlifts
6 Hang Power Clean
3 Push Jerk
In remaining time ME Burpees over the bar
Rest 3 mins
1 Round
9 Deadlifts
6 Hang Power Clean
3 Push Jerk
In remaining time ME Burpees over the bar