Wednesday 18/07/2018 – July 18, 2018


Wednesday 18/07/2018

Movement Prep
5min AMRAP
12 Hollow rocks
4 muscle cleans
4 push jerks

Strength & Conditioning
Clean and Jerk (3-3-3-2-2-2-1-1)
Every 90 seconds (must be power clean & push jerk)

Metcon
Metcon (3 Rounds for reps)
3 Rounds (4min on 1min off)
AMRAP
12/9 Calories
20 AKB swings 24/16
15 HSPUS
10 Pistols

* each round starts again

Accessories
Metcon
3 Rounds
10 Single leg db RDLS (each side)
10 GHRS
20 Barbell hip thrusts 50/35

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