Wednesday 13th of December 2017 – December 13, 2017


Wednesday 13th of December 2017

Movement Prep
4 Minute AMRAP

5 Wall Angels
10 Push-Up’s
5 Strict Press w/barbell

Weightlifting
Metcon
Going every 90 Seconds for 4 sets
Starting with a barbell, progress up in weight every set.

2 Clean Pull’s
2 Hang Cleans
2 Push Jerks
2 Split Jerks

Small jumps only! 2.5-5KG max, this is still a prep piece!
Clean and Jerk (1)
Build to a 1RM !

Metcon
Metcon (AMRAP – Reps)
10 Minute AMRAP

Climb the ladder – 2,2,4,4,6,6,8,8 etc of

Overhead Squats 52.5/35KG
Handstand Push-up’s

Extras
Metcon
3 Sets not for time of;

10 Chain Deadlifts, these don’t need to be heavy – the chain will give us the resistance needed, focus should be on tempo and quality of movement

– superset with –

10 Good Mornings, same idea as the deadlifts – slow tempo focus on quality of movement over weight, good morning’s don’t need to be heavy to work..

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