Wednesday, 18 September 2019

Part A: Warm Up
Controlled Articular rotations

Part B: 2 x single arm Complex Left arm
7Kb windmills
7Kb thrusters
7Kb swings
Pull up bar kipping swings
Right……

Part B: Every 2 minutes, for 8 minutes (4 sets) of:
High hang + Hang Clean + Clean
*Sets 1- – 65-70%
*Sets 2 – 70-75%
*Sets 3– 75-80%
*Sets 4– 80-85%

Part C: Metcon 15min AMRAP
24 Dumbbell Front Rack Lunges
12 Dumbbell Hand Power Cleans
30 box jumps