Saturday 16/09/2017 – September 16, 2017


Saturday 16/09/2017

Movement Prep
3 x
20 D/us
1 Ratchet clean pull
2 clean Pull unders
3 Thrusters
4 No arm stand ups (from back)

Weightlifting
3 Position Clean (10min EMOM (1rep))
1 High hang Clean
1 Hang Clean
1 Full Clean

Start @60% increase every 2-3Min

Metcon
Metcon (Calories)
Buy in – 2MIN
* Max calories
Metcon (Time)
30-20-10
Jump Squats to target
Push press 42.5/30
Single arm Russian swings 32/24

* at the end of each rounds 4 heavy tyre flips

Extras
10Min cooldown
bike,row,walk
* should be able to hold a full conversation

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