Saturday 28th of October 2017 – October 28, 2017


Saturday 28th of October 2017

Movement Prep
1 Rounds of
2 Wall climbers
4 Strict TTB
6 Straddle sit ups
400m Run (focus on not being able to hear your feet)
6 Straddle sit ups
4 Strict TTB
2 Wall climbers

Weightlifting
Metcon
Every 2 Minutes for 3 rounds (6 Minutes)

Perform;
3 Clean Lift Off
3 Roll Through’s
3 Hang Shrug Pull’s
3 Muscle Cleans
3 Front Squats

Barbell – 60/40kg as an ABSOLUTE MAXIMUM

Clean and Jerk (5-5-3-3-1+1+)
E2MOM
5s @ 70%
3s @ 80%
1+ @ 90%

Metcon
Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP

30 D/us or 10 tripples
5KB Snatches 24/16
10 OH lunges 24/16
5KB Snatches 24/16
10 OH lunges 24/16
2 Heavy deadball over shoulder

When scoring, each second held in the each of the holds, consists as one rep ie; if Michael held for 23 seconds on his overhead hold, he would score 30 reps, 7 Shoulder to overhead plus his 23 seconds of holding.

Extras
Metcon
10 Minute Run, Bike, Row Cooldown

At a pace that you could easily hold a conversation at.

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