26 September 2016 26 September 2016
Monday 26 September 2016 '26 September 2016'

14457276_1428038380556870_7033558742909161986_n1. Warm-up
3 Steady Rounds:
Run 200m
1:00 Banded Glute Activation
12 Alternating Dumbbell Muscle Snatch

2. OLY
Clean and Jerk (Full Squat Clean and Split Jerk) – 10×1 @80-90%
Base is power clean plus front squat then split jerk

3. Met-Con Base
AMRAP 14 Minutes:
7 Push Jerk 95/65lbs
14/8 Calories on Bike/ rower
21 Wallballs 20/14

3. Met-Con Level 1
AMRAP 14 Minutes:
7 Push Jerk 135/95lbs
14/8 Calories on Bike/ rower
21 Wallballs 20/14

3. Met-Con Level 2
AMRAP 14 Minutes:
7 Push Jerk 185/125lbs
14/8 Calories on Bike/ rower
21 Wallballs 20/14

“If the weight is too light, just go faster!”

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