Monday 22nd of January 2017 – January 22, 2018


Monday 22nd of January 2017

Movement Prep
3 Rounds

5m Banded Lateral Squat Walk
7 Tempo Strict Press w/barbell
7 Front Squat w/barbell, 2 sec pause in the bottom

Strength & Conditioning
Misfit Clean Complex (1-1-1-1-1)
Perform one of each of the following as a complex;

Power Clean
Push Jerk
Front Squat
Hang Squat Clean
Split Jerk

Metcon
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP

400m Run
12 Single Arm KB Clean & Jerk 24/16 (6 e/side)
21 Wall Balls 9/6

KB Clean and jerk to be performed from the hang

Extras
Metcon
3 x 30m Front Loaded Deadball Walk
perform 20 second hold after each walk

Performed as heavy as possible

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