Saturday 06/01/2018 – January 6, 2018


Saturday 06/01/2018

Movement Prep
3 x
4 Pull unders
10 close grip push ups
10m duck walk
4 squat tuck jumps

Metcon
Metcon (Time)
3 Rounds for time
400m Run
21 AKB Swings 24/16
12 Ring dips
Metcon (AMRAP – Rounds)
Increase squat clean ladder
2 Squat cleans
20 Double unders
M – 60 inc by 10kg every round
F – 40 inc by 5kg every round

weight mentioned is the starting weight. Scaled start at 40/30 with same increases.

Extras
10min active recovery AAB 60%

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