Friday the 3rd of November 2017 – November 3, 2017


Friday the 3rd of November 2017

Movement Prep
2 x
200m run
20m leg openers
10 tempo pikes (back to wall)
10 Banded good mornings

Strength & Conditioning
Deadlift (5-5-5)
Set 1 – 5@40%
Set 2 – 5@50%
Set 3 – 5@60%

Metcon
Metcon (AMRAP – Rounds)
On a 16-Minute Running Clock, complete the following emom’s alternating rounds every minute.

4 Minute EMOM (Alternating Minutes)
12 Burpees

4 Minute EMOM (Alternating Minutes)
18 Hang Power Cleans 40/30

4 Minute EMOM (Alternating Minutes)
18 Wall Ball’s 9/6

4 Minute EMOM (Alternating Minutes)
15 Hang Power Snatch 40/30

Extras
Metcon (Distance)
3 Rounds of;

30 Second D-Ball Front Loaded Carry Hold 55-66KG/35-45KG

-STRAIGHT INTO-

Max Distance D-Ball Front Loaded Carry 55-66KG/35-45KG

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