Wednesday 17/01/2018 – January 17, 2018


Wednesday 17/01/2018

Movement Prep
400m run
30 Hollow rocks
6 Wall angels
4 strict TTB
20 Mountain jumpers

Weightlifting
Snatch (Build to heavy Complex )
1 Snatch Pull
1 High Hang squat snatch
1 Snatch Balance

Metcon
Metcon (AMRAP – Reps)
6Min Inc Ladder
3,6,9,12,etc

Burpee Box jump overs 24,20"
TTB

2 Min rest
Metcon (Time)
4 Rounds for time
15/12 Calories
4 Squat snatches 62.5/42.5

Extras
4 Rounds
10 Reverse grip bicep curls
4 Ring pull ups
1min KB gun hold

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