Friday 1st of December 2017 – December 1, 2017


Friday 1st of December 2017

Movement Prep
5 Minute AMRAP

6 Banded Pull Aparts (knuckles down, pull hands in line with shoulders)
10 Scap Push-ups, keep a natural tempo there shouldn’t be any fast reps.
30 second Active Rig Hang

Strength & Conditioning
Front Squat (5-3-1+)
Set 1 – 5 @ 75%
Set 2 – 3 @ 85%
Set 3 – 1+@95%

No failures in set 3!

Metcon
Metcon (Time)
3 Rounds for time of;

20 Synchro Front Rack Lunges 50/35
400m Farmers Carry 64/48 (100m each at a time)
20 Synchro Hang Power Cleans 50/35

Extras
Metcon
4 x 8 Bench Press
superset with
15 ring rows

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