Friday 22/12/2017 – December 22, 2017


Friday 22/12/2017

Movement Prep
5 Min Amrap
4 Strict press
2 Pull unders
100m run
15m Spiderman crawl

Strength & Conditioning
Snatch (10min (Build to heavy))
2 Hang Power
1 Hang Squat
1 Snatch Balance
Power Snatch (Max touch and go )
@75% of what you hit on the complex

* 1 attempted max touch and go reps

Metcon
Metcon (AMRAP – Rounds and Reps)
Alt Rounds (Paired)
20 Akb swings 24/16
15 box jump overs 24/20"
10 Calories
5 Squat snatches 52.5/35

Extras
3 x
200m true form
max effort false grip ring pull ups / false grip rows
max effort hollow hold

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