Monday 11th of December 2017 – December 11, 2017


Monday 11th of December 2017

Movement Prep
3 Sets

20 Ankle Rotations e/side
10 Hanging Shrugs
10 Air Squats

Weightlifting
Metcon
Going every 90 seconds for 4 sets
Starting with a barbell, progress up in weight every set.

2 Snatch Pull’s
2 Muscle Snatch
2 Drop Snatch
2 Overhead Squat

Small jumps only! 2.5-5KG max, this is still a prep piece!
Snatch (1-1-1-1-1)
In 10 Minutes find a 1RM Snatch.

Metcon
Metcon (Time)
For Time;

50 Pull-Up’s
50 Thrusters 30/20kg
800m Run

Extras
Metcon (3 Rounds for reps)
3 Rounds, each as fast as possible of;

5 Lateral Box Jump Overs 24/20"
7 Bar Facing Burpee’s

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