Thursday 20/12/2018


Push Jerk 4 Sets:
5 Split Jerks (climbing)
immediately into;
1min. of max cals on the assault bike
Rest 2min.

*Try and stay within 5 cals your best and worst.


Metcon (AMRAP - Reps)10min. AMRAP:
MAX Hang Power Cleans 45/30
(*MAX Push Press on the Even Minutes)
*5 Burpees EMOM

- Start With Burpees
- RX+ 55/35

*To be clear... Minute 1 is hang cleans. Minute 2 is Push Press. And you keep going back and forth. 5 burpees at the top of every minute.

Row, Row, Row your boat

Row, Row, Row your boat