Saturday 23rd of September 2017 – September 23, 2017


Saturday 23rd of September 2017

Movement Prep
Perform 3 Rounds of;
10m Straight Legged Roo Jump (stay on your toes the entire time)
3 Snatch Grip Sotts Press
2 Snatch Pull-Unders
3 Snatch Balance
3 No Arm Stand Up’s (starting face down)

Strength & Conditioning
Hang Snatch (3-3-3-3-3-3-3-3)
Performed as "Squat Snatch" in an 8 Minute EMOM

Metcon
Metcon (AMRAP – Reps)
3 Minute AMRAP

Shuttle Run

5m,10m,15m constitutes as one rep.
Metcon (Time)
10-20-30

Hang Power Clean 52.5/35Kg

Single Arm KB Suitcase Lunge 32/24

• Finish each round with 100m Farmers Carry w/2x KB @ Same Weight

Extras
Metcon
10 Minute Cool-Down
Bike, Jog, Row

Must be able to hold full conversation the entire 10 minutes.

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