Saturday 14/10/2017 – October 14, 2017


Saturday 14/10/2017

Movement Prep
2 x
15m Bear crawl
15m Crab crawl
10 Split stance barbell strict press
6 Prone Ground angels 1.25kg plates

Skills
6Min EMOM
1 Clean Pull
1 Pull under
1 Tall jerk

Weightlifting
Clean and Jerk (12Min EMOM )
3 Second eccentric lower to below the knee

*Increase every 2-3min (Start at 50-60%)

Metcon
Metcon (Time)
Team of 3 (Indian file)
21 Power Cleans 42.5/30
15 Pistols
100m Farmers carry 24/16
21 Ring Dips
15 Power Snatches 42.5/30
100m Front rack carry 24/16
21 Sumo High Pulls 42.5/30
15 Pistols
100m OH Carry 24/16

Extras
10min Cooldown (only breathing through your nose)

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