400m run under 2:10
3x
5 Strict pull ups
10 chest to ground push ups -no flop
15 PVC OH Wall squats
Ready
Front rack hold and squat
50% last week weight
30 sec hold standing
15 sec front squat hold
30 sec rest
***no belt - focus on position - UPRIGHT
OLY CYCLE
Snatch grip deadlift 90% of your snatch 3x8
****if you want power cycle see your coach daily
Metcon
12 minutes or 5 rounds
12 calorie row
12 burpees
12 American swings 24/16kg
12 Toes 2 Bar
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