111615

Strength 
1 squat clean

1 front squat 

1 jerk

Work up to 3 sets at 75% of 1rm 
MetCon 
15 kbs 53/35

10 heel touches (over kb) 

100 m run 

5 pull-ups 

5 rounds 
Core 
20 sit-ups 

5 TTB

20 sit-ups 

30 s hanging l-sit 

20 sit-ups 

5 TTB 

20 sit-ups 

30 s plank 

20 sit-ups 

   
 

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