Saturday 14/07/2018 – July 14, 2018


Saturday 14/07/2018

Movement Prep
3 Rounds
100m Run
5 Front squats
5 sots press
5 split jerks

Strength & Conditioning
Clean and Jerk (1 @80-90% (14minutes))
at the completion of each rep complete 12 Jump Lunges

Metcon
Metcon (Time)
1.6km Run
200 D/us
50 DB snatches 22.5/15
30 Pistols

Accessories
500m Row
10m HS walk
400m Row
8m HS walk
300m Row
6m HS walk

* for quality move well on the rower and well on the handstand walk

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