6 July 2021

RX

Strength/Skill

Front squat:
1 x 5 @ 55 %
1 x 5 @ 65 %
1 x 5 @ 75 %

Workout

21-15-9
DB Thrusters @ 22.5/15kg
Power cleans
Run 200m

METCON

Workout

In a 3 min window
Row 15 Cals
20 Lunges
In remaining time Max DB Push Press
Rest 1 min X 6

STRENGTH AND CONDITIONING

Workout

BB Push Press
Build weight up to heavy 1RM
5-4-3-2-1-1-1
Time Cap:12 min
*Rest as needed

In 2 min window:
20/15 Cal Bike
In the remaining time: Max High Box Jumps (30/24)
1 Min Rest
4 Rounds