28 September 2016 28 September 2016
Wednesday 28 September 2016 '28 September 2016'

12193357_10206296907407073_8643687739308645251_n1. Warm-up (before class)
5 Steady Rounds:
10 Banded Good Mornings
25 Double Unders/ 25 singles
10 Wallballs 20/14lbs/ 5 wallballs

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

3. Met-Con level 2
4 Rounds For Time:
14 lateral bar burpees
12 Front Squats 165/115lbs
50 Double Unders

Met-Con level 1
4 Rounds For Time:
14 lateral bar burpees
12 Front Squats 125/85lbs
50 Double Under

Met-Con Base
4 Rounds For Time:
14 lateral bar burpees
12 Front Squats 95/65lbs
50 singles

Extra
Back Squat – Work up to a heavy single close to 90% of your 1RM
Then
5×3 @80% of your 1RM

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