Wednesday 29th of November 2017 – November 29, 2017


Wednesday 29th of November 2017

Movement Prep
3 Rounds of

5 Wall Angels
10m Spiderman Crawl
3 Double KB Strict Press

Weightlifting
Metcon
Every 90 Seconds for 4 Sets

3 Clean Grip Deadlift
3 "Position 1" High Pull’s
4 Tall Jerks
4 Split Jerks

Working with a barbell or 40 KG’s MAX for the entire set.
Clean and Jerk (5-3-1+)
Reps do not need to be touch and go, but maximum time between reps is 5 seconds.

There should be no failures in the 1+ set.

Metcon
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP

12 Box Jumps 24/20"
9 Shoulder to Overhead 70/45
6 Ring Dips

Extras
Metcon
3 Sets of

8 Each leg, Single Leg Back Extensions
12 Double KB Romanian Deadlifts

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