Thursday, 5 November

Warm up:

  • 400m Run
  • 3 rounds for quality of:
  • 5 L/5 R Cossack Squats, pick load
  • 5 L/5 R Waiter Squats, pick load

Strength:

1 Tempo Front Squat, pick load

Every 1 min for 9 mins.

Tempo- 5 secs down, 2 sec pause, aggressively stand

Metcon:

  • 3 rounds, 1 min per station, for reps:
  • Wall Ball, 20/14 lbs
  • Alternating Dumbbell Snatch, 50/35 lbs
  • Box Jump, 24/20 in
  • Single Dumbbell Hang Clean & Jerk, 50/35 lbs
  • Row Calorie
  • Rest 1 min

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

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