Tuesday 26th of September 2017 – September 26, 2017


Tuesday 26th of September 2017

Movement Prep
4 Minute AMRAP
40 single skips
10 scap push ups
4 wall angels
4 db upright rows

Metcon
Metcon
8 Minute EMOM
1 – 4-9 Deficit strict HSPUS (aim to increse volume or difficulty from last week)
2 – 6-10 Strict TTB

Skills
Metcon
5 Minute EMOM

1 Pull under
2 Ratchet clean pulls
3 Clean & Jerks

Metcon
Metcon (AMRAP – Reps)
1Min Max Unbroken HSPU’S
1Min Rest
1Min Max Unbroken HSPU’S

Record total
Metcon (Time)
3 Rounds for time of;

60 D/us
9 CTB pull ups
6 Cleans & Jerks @70%

Extras
Metcon
4 x 10 Banded Shoulder Raise w/ External Rotation
4 x 45sec Banded squat hold

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