Saturday 14/10/2017 – October 14, 2017


Saturday 14/10/2017

Movement Prep
2 x
15m Bear crawl
15m Crab crawl
10 Split stance barbell strict press
6 Prone Ground angels 1.25kg plates

Skills
6Min EMOM
1 Clean Pull
1 Pull under
1 Tall jerk

Weightlifting
Clean and Jerk (12Min EMOM )
3 Second eccentric lower to below the knee

*Increase every 2-3min (Start at 50-60%)

Metcon
Metcon (Time)
Team of 3 (Indian file)
21 Power Cleans 42.5/30
15 Pistols
100m Farmers carry 24/16
21 Ring Dips
15 Power Snatches 42.5/30
100m Front rack carry 24/16
21 Sumo High Pulls 42.5/30
15 Pistols
100m OH Carry 24/16

Extras
10min Cooldown (only breathing through your nose)

join us

LET US HELP YOU GET STARTED!

Want to know more? How to get started? Membership options and inclusions, No Contract Options, casual trial weeks and more….