Workout: Strength

10 min Row/Airdyne @ easy pace

Then:

3x10 Squat

3x5 Goblet Squat

3x10 Pike swings

Then:

5x 3-5 Double KB Clean & Jerk

Then:

4x 3 Front Squat

4x 3 Weighted Pull-ups

Then:

10/ 1-10

Swings / Burpees

Notes:

Clean & Jerk:

Steve (24kgx5, 24kgx5, 32kgx5, 32kgx5, 32kgx5)

Antonio (32kgx3, 36kgx3, 40kgx3, 40kgx3, 40kgx3)

Front Squat/ Pull-up:

Steve (24kgx5, 32kgx3, 32kgx3, 32kgx3/ 16kgx3 /4sets

Antonio( 36kgx5, 40kgx3, 40kgx3, 40kgx3/ 24kgx5, 28kgx3, 28kgx3, 28kgx3

Swing / Burpee Ladder :

Steve: 7: 24

Antonio: 6:54