14/02/2018 – February 14, 2018


14/02/2018

Movement Prep
2 Rounds
100m run
6 clean pulls
6 front squats
6 tall jerks
20 sec HS hold

Strength & Conditioning
Clean and Jerk (EMOM )
start at 65% increase each min until 80% then remain there for the remaining time should be 5-6 minutes at 80%

Metcon
Metcon (AMRAP – Rounds)
Every 3 Minutes
200m Run
8-10-12-14-16 TTB
6 Squat Cleans 55/40

* scored on rounds completed to standard

Extras
Metcon
4 Sets
12 Ring rows
1 Legless rope climb (from seated must include lower)
90sec rest

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