Workout for the 7th of January

Hi everyone

New timetable starts this week.

Check the website.


Skill

Push Jerk

5 x 3 at @ 90%

Strength

Deadlift

3 x 5 @ 80%


Metcon

400 metre run


15 Thrusters
15 Pull Ups
12 Thrusters
12 Pull Ups
9 Thrusters
9 Pull Ups


400 metre run

12 minutes

Weight Lifting Workout

Hang Cleans 3 x 3 @ 80%

or go lighter

Hang Cleans 5 x 10 @ 60%