Monday 2nd of July 2018 – July 2, 2018

Monday 2nd of July 2018

Movement Prep
2 Rounds of
200m Run
6 Elephant push ups
20sec banded lat mobility either side
6 Wall facing kb squat

Strength & Conditioning
Metcon (Weight)
8 x 3 (EMOM)
Power Snatch @75-85%
* 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)
– Cal AAB
– Clean & Jerks 42.5/30

– Cal Row
– Single arm KB snatch 24/16

– 25m Sprints
– MedBall squat cleans 15/9

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 quality
2km Row
500 @ 26SR
500 @ 28SR
500 @ 32SR
500 @ 28SR
* focus on technique that includes breathing, keep tension on the chain.

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