Tuesday 17, November 2015

Warm up:

3x
250m row
20 front leg swing each side
20 side leg swings each side
20 PVC around the world
then
1x3 minute 3rd world squat

Skill:

3x
60 second hold of each
Hollow
Arch
Plank
Lunge stretch each side

Strength:

Same as yesterday

12 minute EMOM

1 power clean
1 hang clean

OR

12 minutes


Power clean

Metcon:

3x

30 box jumps
15 power cleans
15 burpees

Elite 70/50kg
RX 60/42.5kg
Scale 50/35kg