4 November 2016 4 November 2016
Friday 4 November 2016 '4 November 2016'

Big MarkRefer to 23 September 2016

1. Warm-up
4 Rounds:
100m run
20 Alternating Jumping Lunges
10 Dumbell/kB Muscle Snatch

2. OLY
Find your 1RM Split Jerk

3. Met-Con Base
AMRAP 6 Minutes
10 Box Jump Overs 24/20″
5 Front Squats 135/95lbs (from the floor)

Met-Con level 1
AMRAP 6 Minutes
10 Box Jump Overs 24/20″
5 Front Squats 185/125lbs (from the floor)

Met-Con level 2
AMRAP 6 Minutes
10 Lateral Box Jump Overs 24/20″
5 Front Squats 225/155lbs (from the floor)

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