Wednesday 4th of October 2017 – October 4, 2017


Wednesday 4th of October 2017

Movement Prep
3 Rounds of;

20 skaters
16 Hollow rocks
12m Frankenstein’s

Strength & Conditioning
Snatch (1-1-1-1-1)
Peform as complex
1 – Half pull
1 – Full pull
1 – Muscle Snatch
1 – Hang Power
1 – Oh Squat

Metcon
Metcon (AMRAP – Rounds and Reps)
Increasing Ladder for 6 Minutes
2-4-6-8-10-12-ETC
Power Snatches 42.5/30
Burpee over bar

Metcon
Metcon (Time)
3 Rounds For time
300m Run
9 Ring Dips
15 Oh Squats 42.5/30
21 Pull ups

Extras
Metcon
2 x Frog hold 30sec
2 x 20m KB false grip carry
2 x 4 strict ring pull ups semi false grip

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