Wednesday 27th of September 2017 – September 27, 2017


Wednesday 27th of September 2017

Movement Prep
3 Rounds of;

20 skaters
16 Hollow rocks
12m Frankenstein’s

Strength & Conditioning
Deadlift (6-6-6-6)
Performed as Banded snatch grip deadlifts @ 50-55%

Metcon
Metcon (AMRAP – Rounds and Reps)
Increasing Ladder for 6 Minutes
1-2-3-4-5-6-ETC
Plyo Push ups 2/1"
Jump Squats to target

Metcon
Metcon (Weight)
8 Min For Load

10 Snatches @first weight
10 Snatches @second weight

(Sore = 10 x first weight + 10 x second weight)

Extras
Metcon
2 x max false grip hang
2 x max Pinch carry ( Must be unbroken)
3min banded wrist distraction

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