Tuesday 12th of Decemeber 2017 – December 12, 2017


Tuesday 12th of Decemeber 2017

Movement Prep
3 Rounds

5 E/Leg High Box Single Leg Step up w/ slow lower
20 Each Side Heel to Ground
5m each side Banded Squat Walk

Skills
Metcon (Time)
3 Rounds for time of;

25 Pistols
40 Double Unders

10 Minute Cap

If needing to scale the pistols, today use double the amount in air squats.

Metcon
Metcon (Weight)
Back Squat
20-10-5-20

For max load total load.
Rest as needed in between sets, working with a 20 Minute Cap.

Scored as combined successful lifts ie;
20 @ 100, 10 @120, 5 @ 150, 20 @110
would be a score of 480 KG

Extras
Metcon
3 rounds for quality
5 Reps Each leg, build up to a challenging height
Single Leg Romanian Deadlift

Perform unweighted, aiming to add as much deficit where you can remain "straight legged" as slowly as possible

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