12 October 2016 12 October 2016
Wednesday 12 October 2016 '12 October 2016'

image1. Warm-up
5 Minute AMRAP:
3 Tall Box Jumps
6 High Hang Power Cleans
9 Calories on Bike

2. OLY
Split Jerk – 6×3 @70-80% of your 1RM

3. Met-Con L2
3 Rounds:
9 Squat Snatch 135/95
15 Lateral Bar Burpees

Met-Con L1
3 Rounds:
9 Squat Snatch 115/75
15 Lateral Bar Burpees

Met-Con Base
3 Rounds:
9 power Snatch 95/65
15 Lateral Bar Burpees

4. Extra
Back Squat – Work up to a heavy single close to 90% of your 1RM
Then
5×3 @85% of your 1RM

Be Sociable, Share!