Friday 13th November 2015

MOB/ACT: 2 Rounds of 30SEC each:
20x Switch Hip Extenders (SHE)
10xT-Rotation Push Ups (TPU)
20x Inverted Can-Cans
10x Spot Inch Worms
10x Squat Pulls

5min warm up, then:
EMOM 7:
5x Power Snatches @ 75-80% of 1RM Snatch

EMOM 7:
5x Power Cleans  @ 75-80% of 1RM Clean
 

“Three Wise Men”
A. “Jeremy”
AMRAP 4:
5 Hang Squat Snatch, 60/40kg
10 Barbell Burpees

2 minute rest

B. “Ben”
AMRAP 4:
10 Power Clean, 60/40kg
20 Pull-Ups

2 minute rest

C. “Beau”
AMRAP 4:
15x Box Jump Overs
30x Wall balls