WEIGHTLIFTING (7AM)
Your choice of warm-up series x 4 sets
Snatch – after 60%, take singles up in 3-5% increments until you reach the heaviest good lift for the day
Clean & jerk – same as snatch
Pause back squat (3 sec pause) – 3 x 3
Back squat – 80% of your pause squat weight x 5 x 3; max 2 min rest between sets
WOD (8AM)
3 rounds, Max Effort, 90 secs each exercise
Row (calories)
Burpee (reps)
Shoulder to overhead, 75/55 (reps)
rest 90 secs
