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BUILD

Illawarra Athletic – Build

Weightlifting

A: Hang clean thruster (E0:25 x25)

M: 70% full clean

F: 80% full clean

Conditioning

B: Metcon (3 Rounds for reps)

AMRep10 x3

i) Row 4:00 ME cals

Then AMRep WRT

Wall ball x15

HPSn x15 75/45#

R5:00

ii) Row 4:00 ME cals

Then AMRep WRT

Renagade row x10 10/8

DB facing burpee x10

R5:00

iii) Row 4:00 ME cals

Then AMRep WRT

C2B x10

OHSq x10 75/45

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