Friday 24th of November 2017 – November 24, 2017


Friday 24th of November 2017

Movement Prep
5 Minute AMRAP
30 single skips
5 ring rows
10 Halows each side (15/10)

Strength & Conditioning
Front Squat (5-3-3+)
Set 1 – 5@70%
Set 2 – 3@80%
Set 3 – 3+@90%

Last set should be max reps, but not to failure.
Know your body!

Metcon
Metcon (Time)
80 D/us (40 each)
30 Syncro Hang cleans 42.5/30
800m Row (400 each)
30 Syncro TTB
40 calories (20each)
30 Syncro Sumo High pulls 42.5/30

Buy out 50 HSPUS (1 Athlete holding HS hold at all times)

Extras
Metcon
3 Sets of;

12 DB Bench Press (3sec lower)
12 Rear dealt flies

Focus on controled tempo do not rush movements

Rest as needed between sets.

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