CCX Wednesday 21-09-2022

Warm up (8 Mins)

• 5 each side PVC Shoulder External Rotations
• 10 Banded Rows/Barbell Bent over Rows
• 10 Push Ups
• 5 Barbell Good Mornings
• 5 Muscle Clean + Press

Strength (12 Mins)

EMOM x 12 

1 Clean & Jerk @90% (or Increasing weight no heavier than 90%)

+

5 Burpees over the Bar

Conditioning (18 Mins)

6 Rounds for Time:

12 Deadlifts (70kg/50kg)

24 Wall Balls (9kg/6kg)

6 Burpee Pull ups/ Bar Muscle Ups