Monday 13th of November 2017 – November 13, 2017


Monday 13th of November 2017

Movement Prep
2 Rounds of;

10 High Box Step Ups, slow lower
7 Banded Pull Aparts
30 Second Each Leg, Glute Bridge Hold

Weightlifting
Metcon
Every 90 Seconds for 4 Sets

3 Liftoff’s
3 Roll Through’s
3 Muscle Snatch
3 Behind the Neck Snatch Grip Press

Working with a barbell or 30 KG’s MAX for the entire set.
Snatch (5-5-5)
Set 1 – 5@65%
Set 2 – 5@75%
Set 3 – 5+@85%

Reps do not need to be touch and go, but maximum time between reps is 5 seconds.

There should be no failures in the 5+ set, reps should be fast and efficient.

Metcon
Metcon (Time)
3 Rounds for time of;

15 Pull-up’s

20 Single Arm DB Shoulder to Overhead 20/15 (Alternating every 5 Reps)

25 Wallballs 9/6

Must PAUSE at the top of rep for S2OH! Doesn’t need to be long but MUST show control.

Extras
Metcon
3 Rounds, rest as needed between rounds to keep speed and accuracy.

1 Forward Facing Agility Ladder Length
1 Lateral Agility Ladder Length
1 Z- Cone ( see attached diagram)

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