Welcome back if you have been on holidays!! You will notice we have not provided a RXD weight on the metcon movements. This is an opportunity for you to either settle back into your training after having a bit of time off and or to really focus on your form and technique as this will be a huge focus of the month of January. Please discuss you loads with a coach at the sessions if you are not sure.
Strength
Back squat
3×5 65%, 75%, 85%+rep
3 x 1
1 Strict press + 2 push press + 3 push jerk
Metcon
4 rounds for time
15 wall ball
20 sit up