10 February 2016 10 February 2016
Wednesday 10 February 2016 '10 February 2016'

12439330_10207829567044543_100827017167384118_nBase (done with class)
SLOW 8 minute AMRAP
10 super mans
10 Goblet squats
10 knee ups
10 KB swings

2. Strength
EMOM for 5 minutes
4 Front Squats
Start around 70% and work up if can continue to hit clean reps. Last chance. Make it your best week.

3. Met-Con
8 Rounds
4 Power cleans 135/95lbs
4 burpee pullups

Level 1
SLOW 8 minute AMRAP
10 Hip extensions
10 Goblet squats
10 Toes to bar
10 KB swings

2. Strength
EMOM for 5 minutes
4 Front Squats
Start around 70% and work up if can continue to hit clean reps. Last chance. Make it your best week.

3. Met-Con
8 Rounds
4 Power cleans 185/120lbs
2 Bar muscle-ups

Level 2
SLOW 8 minute AMRAP
10 Hip extensions
10 Goblet squats
10 Toes to bar
10 KB swings

2. Strength
EMOM for 5 minutes
4 Front Squats
Start around 70% and work up if can continue to hit clean reps. Last chance. Make it your best week.

3. Met-Con
8 Rounds
4 Power cleans 225/145lbs
4 Bar muscle-ups

4. Extra
AMRAP 18 minutes
80ft HS walk
60 Wallballs 20/14lbs
40 Calorie row
20 Double KB deadlift 70’s/53’s
Rest 2 minutes

Then, depending on your weaknesses, choose ONE of the following:

5a.
5 Rounds
Run 400m
Rest 1 minute

5b. Partner Gymnastics
With one person working at a time, switching whenever you want
150 HSPU

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