Wednesday 6th of December 2017 – December 6, 2017


Wednesday 6th of December 2017

Movement Prep
2 Rounds of

12/9 cal
12 jump lunges
12 v sit ups
12 Shoulder rotations

Weightlifting
Metcon
Every 90 Seconds for 4 Sets

5 Pull unders
5 Thrusters
1 Split jerk (no stand)
5 Strict press (from split stance)

Working with a barbell or 40 KG’s MAX for the entire set.
Clean and Jerk (5-5-5)
Set 1 – 40%
Set 2 – 50%
Set 3 – 60%

comment on movement quality focus on consistent movement

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

21 Thrusters 30/20
15 TTB
9 Burpee over bar

Extras
Metcon
6 Min AMRAP
12 GHD back extensions
6 Romanian deadlifts @ BW
200m True form run

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