9 October 2017 9 October 2017
Monday 9 October 2017 '9 October 2017'

*NO 530am or 630/730pm classes today!!

Warm up
400m run
Then hip and shoulder mobility
Barbell warmup

Lift
Pause high Hang Clean Warm Up
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset

Hang Clean above the knee plus one jerk
Every 2 Minutes for 12 Minutes
1 Rep @ 80-90%+

WOD
All out Tabata assault on your abs!

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