Monday 4th of December 2017 – December 4, 2017


Monday 4th of December 2017

Movement Prep
2 x
30 Reverse skips
6 scorpions
12m Duck walk

Weightlifting
Metcon
Every 90 Seconds for 4 sets

5 Muscle Snatch
5 Behind the Neck Snatch Press
5 Overhead Squats

Snatch (5-5-5)
Set 1 – 5@40%
Set 2 – 5@50%
Set 3 – 5@60%

Metcon
Metcon (Time)
Buy in – 20 CTB pull ups
into

3 Rounds
50 D/US
25 Back Squats 42.5/30
12 HSPU’s

Buy out – 10 Muscle ups

Extras
Metcon
3 Rounds through, rest as needed between rounds

1 x each of
Forwards Facing Agility Ladder
Lateral, Right Facing Agility Ladder
Lateral, Left Facing Agility Ladder

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