All Levels

Strength
A Perform 4 rounds for quality of:

A1) 4 Roll outs (use a bb/ rower)
A2) KB hold for 30-45 sec then switch sides (one side heavier than the other) ahap
A3) Bend over bb row (sup) 10 reps ahap
A4) Plank rotations for 30 sec



Metcon
B. Perform 3 rounds - rest 1 min btw rounds

Shuttle sprint 5m-10m-15m-20m

then,

30 KBS 32/24kg
20 Goblet Squats 32/24kg
10 Push Ups

Weightlifting

Hang Power Clean + Hang Clean
A. Hang power clean + hang clean
A.1 Establish a daily max. You can drop after the last lift but not between reps.
A.2 Drop down to 90% and do ten additional singles in either hang power clean or hang clean. Chose your worst exercise.