Saturday 21st of October 2017 – October 21, 2017

Saturday 21st of October 2017

Movement Prep
6 Minutes of;

5 Each Side, Single Arm Banded External Rotation
6 Broad Jumps
20 Second Handstand Hold ( Aim for nose and toes touching only)

Every 2 Minutes for 4 rounds (8 Minutes)

3 Snatch Lift Off
3 Roll Through’s
3 Hang Shrug Pull’s
3 Muscle Snatch
3 Overhead Squats

Barbell – 40/30kg as an ABSOLUTE MAXIMUM

Squat Snatch (1-1-1-1-1)
1 Cluster Rep, consists of 4 individual reps, performed every 15 seconds.

Perform 1 "Cluster" @ 80% of 1RM Squat Snatch and 4 Strict Toes to Bar every 3 Minutes for 5 sets total.

In total you will be doing 20 Squat Snatch.

All sets must be the same weight, no increasing!

Metcon (AMRAP – Rounds and Reps)
7 Minute AMRAP

7 Shoulder to Overhead 70/45
30 Second OH Barbell Hold
7 Front Squats 70/45
30 Second Front Rack Hold

When scoring, each second held in the each of the holds, consists as one rep ie; if Michael held for 23 seconds on his overhead hold, he would score 30 reps, 7 Shoulder to overhead plus his 23 seconds of holding.

10 Minute Run, Bike, Row Cooldown

At a pace that you could easily hold a conversation at.

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