Tuesday 11/09/2018 – September 11, 2018


Tuesday 11/09/2018

Movement Prep
5min AMRAP
12/9 Cal
5 tall cleans
5 hang clean pulls
5 Split jerks (pause in catch stand correctly)

Strength & Conditioning
Clean and Jerk (EMOM (increase every 2))
10 minutes to build up (maintain speed and form).

Metcon
Metcon (3 Rounds for reps)
3 x 4min AMRAPS (1 Minute rest)
30 D/us
12 Oh squats 42.5/30
8 TTB
4 Weighted pistols

Accessories
10min EMOM
(1-5) – 6 Ring dips
(5-10) – 3 Clean pulls @105%

join us

LET US HELP YOU GET STARTED!

Want to know more? How to get started? Membership options and inclusions, No Contract Options, casual trial weeks and more….