THURSDAY, 26 SEPTEMBER 2019

Warm up 

3 rounds 

10 KB swings 

200 meter run 

10 Goblet squats with pause  

** Keep KB light

Strength 

Clean + Clean and Jerk @70%

1 Clean + Clean and jerk EMOM for 7 min 

*** This complex is one clean followed by a clean and jerk. 

Met-con 

Buy in 

1000-meter row

then

5 rounds

50 Ft KB OH lunges 53/35 (alt arms ever 25ft)

20 GHD sit-ups

Then 

Cash out

800 meter run