Workout of the Day

Power Clean & Push Jerk
3RM for today
Work up to a reasonably heavy 3 for today, but don't overdo the volume. Reps may be touch and go or with a quick re-set. Focus is to prepare for the met-con.

12-9-6 reps for time:
Clean & Jerk, 85/60kg
Chest to Bar Pull-ups*

*Rxd+ is Bar Muscle Ups

Extra Training

As many reps as possible in 30 mins of:
Assault Bike Calories, 5 mins
Row Calories, 5 mins
Assault Bike Calories, 4 mins
Row Calories, 4 mins
Assault Bike Calories, 3 mins
Row Calories, 3 mins
Assault Bike Calories, 2 mins
Row Calories, 2 mins
Assault Bike Calories, 1 min
Row Calories, 1 min

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