Tuesday 9th of January 2018 – January 9, 2018


Tuesday 9th of January 2018

Movement Prep
5 Minute AMRAP of;

5m Forward Facing Banded Squat Walk
7 Shoulder Rotations
4 Deadlifts w/barbell
3 Shrug Pull’s (NO High Pull’s) w/barbell
2 Pull-Unders w/barbell

Strength & Conditioning
Squat Clean (3-3-3-3-3)
Performed as 1 Squat Clean, 2 Hang Squat Cleans

Metcon
Metcon (Time)
4 Rounds for Time of;

40 Sit-Up’s
30 Overhead Squats 42.5/30 KG

Extras
Metcon
3 Sets of

Straight Legged Deadlift 70/45
10m Reverse Med Ball Roll Back with alternating feet 45/25

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