201014

O-LIFT:
Power Clean - work to a 5RM in 10mins

STRENGTH:
1a. Squat 1x5@70% 1x5@75% 1xME@85% (all base off 3RM)
1b. Max rep dips

MET-CON:
As Fast As Possible complete
50x Hang Clean Thruster 40/30kg
Each minute complete 5 Burpees