Monday 25th of June 2018 – June 25, 2018

Monday 25th of June 2018

Movement Prep
2 Rounds
15/12 Calories
10m Spiderman crawl
4 wall angels
6 tempo kips (focus on positions and feel)

Strength & Conditioning
Metcon (Weight)
5 x 4
Clean & Jerk @75-80%
* must be touch & go focus on bar path and leg drive maintain fast hand speed.

Metcon (3 Rounds for reps)
Death by Tabata (4 x :60 on :30 off)
– Wall Balls 9/6
– Pull ups

– OH squats 42.5/30
– Burpee over bar

– 10m Tyre push
– Push-ups

your score is your total reps completed throughout the workout keep a running tally. it is scored as 3 rounds each coupled movement is its own round.

Metcon (Time)
For time
800m Run 90sec rest
600m Run 90sec rest
800m Run 90sec rest
600m Run 90sec rest

* focus on breathing and running technique (in through nose out through mouth, light on feet and lift the knees)

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