Firday 8/12/2017 – December 8, 2017


Firday 8/12/2017

Movement Prep
4 min AMRAP
300m row
10m spiderman
20sec single leg glute bridge each side

Strength & Conditioning
Front Squat (5-5-5 )
set 1 5 @ 40%
set 2 5 @50%
set 3 5 @ 60%

* perform these as negative front squats using spotter arms, tempo and reset each rep

Metcon
Metcon (Time)
Teams of 3
12 Rounds (4each)
10 alt db snatches 25/15
10 Med ball cleans 15/9

* 1 athlete is on the rower at all times

Metcon (Time)
Team of 3
12 Cleans 85/60
9 Cleans 95/65
6 Cleans 105/70
3 Cleans 115/75

into max rounds
3 Pull ups / knee raise
2 CTB / leg raise
1 muscle up /ttb

*perform as complex

Extras
3 rounds of
12 lat pull downs
12 db tricep extentions
12 db shrugs

* challenging but maintain form

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