Strength
EMOMx9 clean and jerk
Min 1: 4 reps
Min 2: 3 reps
Min 3: 2 reps
Metcon
5 rounds, new round every 5 mintues @max effort
20/15 cal row/bike
15 burpees
10 thrusters 105/70
Cool down
4x max effort gymnastics crunches
EMOMx9 clean and jerk
Min 1: 4 reps
Min 2: 3 reps
Min 3: 2 reps
5 rounds, new round every 5 mintues @max effort
20/15 cal row/bike
15 burpees
10 thrusters 105/70
4x max effort gymnastics crunches