Friday, Jan 19

Strength 

OTM for 10:00 

Clean x 3 - 65% ceiling

Skater jumps x 3/3

Metcon 

3 rounds for time: 

10 Deadlifts 155/225 

Run 400m 

20 SA KB push jerks 

*alternate hands every 5

XT

Clean deadlift on riser

4 x 6 ( 2 reps in reserve )

*During your rest breaks between sets, accumulate 30 reps of Hand stand push-ups in sets of 3-5.