Strength
Power clean + push press
2x 50%
2x 60%
EMOMx8
1x 70%
Metcon
EMOMx20
Min 1: 30sec right arm db C&J
Min 2: 30sec left arm db C&J
Min 3: 30sec no push up burpee box jump over
Min 4: 30sec sit up
Min 5: 150m run
Power clean + push press
2x 50%
2x 60%
EMOMx8
1x 70%
EMOMx20
Min 1: 30sec right arm db C&J
Min 2: 30sec left arm db C&J
Min 3: 30sec no push up burpee box jump over
Min 4: 30sec sit up
Min 5: 150m run