Strength
Barbell Cycling
Clean and Jerk 6×5 @75% of 1RM
Touch and go first 3 then singles for last 2
0:00, 2:30, 5:00, 7:30, 10:00, 12:30
*
WOD
For Time (CAP 11min)
13-11-9-7-5
Thrusters 60/42.5kg
*200m sprint/run after each set
*
PEAK
Back Squat
4×9@70%-75% of 1RM
*
5 Rounds
1min on/1min off
15/12 calorie bike
in remainder of Minute perform max Burpee Box Jumps 24/20′