Saturday 23rd of September 2017 – September 30, 2017


Saturday 23rd of September 2017

Movement Prep
2 x
300m Run
4 Toes through rings
8 Lunges with thoracic twist
12 Tight Kips (no bum flicking 🙂

Strength & Conditioning
Power Clean (set 1 5 @ 65% Set 2 – 5 @ 75% set 3 – 5+ @85%)
Each set will be on a 3 Minute clock so will take 9 Minutes to complete all sets.

Metcon
Metcon (AMRAP – Rounds and Reps)
Team of 3 AMRAP (Indian file Rounds)
12/10 Cal AAB
12 Alt DB snatches 20/15
2 DB over shoulder
Metcon (AMRAP – Rounds and Reps)
Team of 3 AMRAP
3 x 200m Keg relay
30 GTOH 20/15 (10each)
6 Heavy tyre flips (all 3 athletes 1 tyre)

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

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

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