CROSSFIT

Strength
Back Squat 3 x 5 @ 75-85%

METCON
3 Rounds for Time
12 Jumping Lunges
12 Single Arm DB Hang Clean and Jerk (6ea)
24 Sit-up
200m run

TRACK

At Altona Middle School.

1 x 1000m; Rest 3 min
2 x 800m; Rest 2 min
2 x 400m; Rest 1 min

Cool Down: 800m Run

BARBELL

Mid Block Snatch high Pull + Mid Block Snatch

Mid block power clean + Mid block power clean + Power jerk

AT HOME

3 Rounds for Time:
24 Jumping Lunges
24 Jumping Squats
24 Sit Ups
200m Run