Wednesday, 9 Nov 16

1. Warm Up - 10 Minutes

2. Weightlifting - 15 Minutes

1 x 3 Power Clean @ 60%

1 x 3 Power Clean @ 70%

1 x 3 Power Clean @ 75%

1 x 3 Power Clean @ 80%

3. Metcon - 25 Minute Cap

800m Row, 27 Deadlifts, 54 Abmat Sit-ups

600m Row, 21 Deadlifts, 42 Abmat Sit-ups

400m Row, 15 Deadlifts, 30 Abmat Sit-ups

200m Row, 9 Deadlifts, 18 Abmat Sit-ups