@Crossfit
Warmup: Bear Crawl; Lateral Jumps; 10 Squats; Ankle Mobility; 2 x 10 Squats
Then:
Work to a max on complex:
- 1 Power Clean
- 1 Hang Squat Clean
20kg bar warmup; 30kg; 35kg; 40kg; 45kg; 47.5kg; 50kg (F)
Then:
Row 6x100m as fast as possible. Rest between rows;
- 18.8; 18.6; 18.8; 18.8; 18.7; 18.8
@Home
5 x 5 Ring Dips. Rest as required.
