Strength & Conditioning
Every 2 min for 14 minutes: 4 front squats (80%)
4x10 Weighted box step ups
MetCon
15 min amrap: 200m run, 50 DU, 200m row
Strength & Conditioning Strict press 1x5@75%, 1x3@85%, 1xamrap@95 Pull ups negatives 8x1 (jump up, let yourself down as slowly as possible) MetCon 25 min AMRAP: 10 push jerk(115/85), 10 Front rack lunges, 10 T2B, 10 burpees over bar
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