JOG

5Km Jog

JOG WITH J

4.5Km Jog With J

JOG

4.5Km Jog

CHAIR DIPS

100 Chair Dips

CHAIR DIPS

100 Chair Dips

CLEAN COMPLEX + BACK SQUAT + MET COND + SHOULDERS & BACK

Clean 

80Kg x 2 x 3

Back Squat 

120Kg x 3

140Kg x 1 x 2

7 Rds

7 Bike Cal

7 DeadLift 100Kg

50 Cal Row 

3:32

Shoulders & Back

DEADLIFT + HEAVY MET COND + ROW

DeadLift

120Kg x 3

140Kg x 1

150Kg x 1 x 2

5 Rds

5 DeadLift 100Kg

10 Bike Cal

20 DU

Row 50 Cal 

3:44

SNATCH COMPLEX + BACK SQUAT + MET COND + ARMS

Snatch 

50Kg x 2 x 3

Back Squat 

120Kg x 5

130Kg x 3 x 2

5 Rds

150m Row

10 Thruster 40Kg

Arms