Wednesday 20/12/2017 – December 20, 2017


Wednesday 20/12/2017

Movement Prep
3 x
20m high knees
20m butt flicks
10 cossack squats
20sec seated L hold with scissors

Strength & Conditioning
Hang Clean (10min EMOM (INC every couple))
2 Hang Squat cleans
1 Jerk

* Aim to start @60%

Metcon
Metcon (AMRAP – Rounds and Reps)
8min AMRAP
30 D/US
10 Back rack lunges 42.5/30
5m HS walk / 10 shoulder taps

Aim to be consistent on all rounds
2min rest
Metcon (AMRAP – Rounds and Reps)
7Min AMRAP
10 Pistols
10 STOH 42.5/30

Extras
4 x
Barbel 21s (7bottom half 7 top half 7 full curls)
Bar dip 21s (7bottom half 7 top half 7 full curls)
* end of each set max gun hold

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