Tuesday 30/01/2018 – January 30, 2018


Tuesday 30/01/2018

Movement Prep
2 Rounds
100m Run
3 Snatch pulls
3 Pull unders
3 Back rack snatch grip sots press
10 Single leg glute extensions (each side)

Strength & Conditioning
Snatch Pull (4-4-4 @110%)

Metcon
Metcon (Time)
10 Squat Snatches @ 75%
* every miss 12 push ups
Metcon (AMRAP – Rounds)
Every 3 Minutes (5 Rounds)

10 Deadlifts 90/60
12 Burpee over bar
14 TTB

Extras
8 x
100m Sprint
1 Body weight sled pull

90sec rest between rounds

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