28
10 '19
Strength
Back squats
10-8-6-4-2
Note: Aim for the heaviest load at each set
METCON
10min AMRAP
2 clean and jerks 135/95
2 bar facing burpees
4 clean and jerks 135/95
4 bar facing burpees
6
6
8
8
…
Keep adding 2 reps of each until you run out of time
Accessory work
Shoulders of steel
Crossover symmetry x3
Conditioning
5 rounds
15/12 cals bike 1:1 work/rest ratio
Weightlifting
Hip cleans 5×3
Gymnastics
Front planche hold 1min
Core
40 back extensions
