Thursday, March 9, 2017

Tuesday 7, March 2017

Warm up:

1000 m row
then
3x
10 OHS
10 Pull ups
10 Push ups

Skill:

All this week is song week
Moby - Flower - Sally Up
Press 40/20kg

Strength:

Another week of EMOM's just to change it up, this week we are doing the Olympic lifts and assistance moves

12 minutes
EMOM
5 hang squat snatch

Metcon:

This week we are going old school - and by that I mean KettleBells!!!

7x
1 minute work
1 minute rest

in your one minute of work you MUST get

10 KB swings - HEAVY
10 KB cleans - 5 each side - HEAVY
10 KB snatch - 5 each side - MEDIUM

If you don't get all your reps - 3 burpees during your rest minute

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