WORKOUT OF THE DAY

IWT = Interval Weight Training

A) 3 rounds, rest 3 minutes between rounds:
60 seconds: Max rep power clean @ 75% 1RM
15 seconds to transition
90 seconds: Row for distance*

- 5 minute rest between A & B -

B) 3 rounds, rest 3 minutes between rounds
60 seconds: Max rep wall ball (9/6 kg)
15 seconds to transition
90 seconds: Row for distance*

*Row targets: Males aim for 425m+ / Females 390m+
**For every metre under the rowing target you are, you must complete that number of burpees to a target during your rest period.