CrossFit
Strength Clean & Jerk
Every 2.30 for 6rds
1 Squat Clean + 1 Push Jerk
Plus 5 Butterfly or Kipping Pull ups /Practise between sets
EMOM 20 Mins
1 - 7 Power Clean
2 - 14 Wall Ball
3 - Max Double Unders
4 - Rest
Endurance Bootcamp
2:30 on 45 sec rest between, total 6 rds
300m Run
Rd 1: Max rep Wall Ball
Rd 2: Amrap 4 Wall Ball + 4 Abmats
Rd 3: Amrap Burpee
Repeat with row instead of run
For Time
4 DB Front rack Walking Lunges
4 Pushups
4 Lying toe 2 pole
**5-6-7-8-9-10-11
