Monday 20th of November 2017 – November 20, 2017


Monday 20th of November 2017

Movement Prep
2 Rounds
200m Run
4 Single arm OH kb squat (each side keep tempo)
10 m Duck walk
12 Arch rocks

Weightlifting
Metcon
Every 90 Seconds for 4 Sets

3 Muscle Snatches
3 High Hang Snatches
3 Snatch Balance
3 Sots Press Behind the neck

Working with a barbell or 30 KG’s MAX for the entire set.
Snatch (5-3-3+)
Set 1 – 5@70%
Set 2 – 3@80%
Set 3 – 3+@90%

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 (AMRAP – Rounds)
E3MOM

30 D/us
5 CTB Pull ups
10 Thrusters 42.5/30
15m HS walk

* every 3 minutes repeat but CTB reps will increase by 5 each round the rest stay the same, this is a 12minute workout.

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.

3 Forward rolls
20m in out cone run
10 Lateral box jumps (for quality)

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