03 December 2015

Friday 4 December

STRENGTH
1x Behind the Neck (BTN) Snatch Grip Push Jerk + 2x Overhead Squat Complex (% based on Snatch 1RM): 4x1 (85%) 

METCON
Alternating EMOM 20:00
EVEN (0, 2, 4, etc…)
DL / PC / PJ Complex (115 / 75#)
9 Deadlifts
6 Power Cleans
3 Push Jerks

ODD (1, 3, 5, etc…)
10m Sprint
10m Back Peddle
10m Sidestep
10m Crossovers (Carriocas)

MOBILITY
Use the foam roller on Lats and Back.

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