Saturday 20/01/2018 – January 20, 2018


Saturday 20/01/2018

Movement Prep
3 x
20m Bear crawl
5 Push ups (with shift back into down dog 5 sec hold)
6 Cossack squats

Weightlifting
Thruster + Push Jerk (Find heavy )
1 Squat clean thruster
1 Push jerk

Metcon
Metcon (AMRAP – Reps)
Buy in – 1.6km Run
AMRAP
30 AKB swings
20 Pull ups
10 Squat cleans 62.5/42.5

Extras
10min
60% effort only nose breathing
– bike
– row
– run

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