Friday 15/09/2017 – September 15, 2017


Friday 15/09/2017

Movement Prep
5Min AMRAP
200m Run
6 Kb taters
20 Kick backs (10each side)

Strength & Conditioning
Front Squat (10-10)
Banded (light and engagement based)
Front Squat (4-4-4-4 @70-75)

Metcon
Metcon (Time)
6 Rounds For time (Alternating Rounds)
4 Rounds
30 Sit ups
20 OH Squats 42.5/30
10 Renegade Rows 15/10

Into

2 Rounds
30 Ring Rows
20 DB oh squats 15/10
10 Burpee to target

*aim to pull row for the hip not sternum
Hang Power Clean (max)
1 attempted max reps 42.5/30

Extras
3 x 10 Banded ham curls (each side)
3 x 10 Single leg leg press (each side moderate weight 4,2,1 tempo)
3 x 10 incline db rear dealt flies

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