FRIYAY
Metcon
For time
3 rounds of
1000m row
20 burpee box jump over
Into
15 clean and jerk 40/30kg
10 clean and jerk 60/43kg
5 clean and jerk 80/52kg
Into
5 rounds of
1 Barbell complex 40/30kg
10 Toes to bars
15 Wallballs 9/6kg
Complex: 2 deadlift+ 3 hang power clean and jerk
L1: increase all barbell weights 10/7kg
L2: –
L3: Decrease all barbell weights 10/7kg
L4: Do all barbell movements with 35/25kg, hanging knee raises, 6/4kg wallball