Friday 21, September 2018

Warm up
Coach led

Ready
50 banded knee hip thrust
50 banded side steps - 25 each side
50 banded knee squats

Strength
Clean
5-3-3-1-1-1 @ 85/87.5/90/92.5/92.5/92.5%
IN THE HOLE

Metcon
21-15-9-9-15-21
Deadlifts 102.5/80kg
Box jump overs 24/20in

Extra Credit
6x
20 supermans
20 hollow rocks