Friday 10.8.18

CrossFit

Pulse Front Squat

4 sets of 3 reps

*1 and ¼ reps

Rest 2 minutes between sets

Double kettlebell front-racked walking lunge

3 sets of 12 reps (6 per leg)

Rest 1 minute between sets

For time

200m farmers walk @ 22.5/15kg

25 dumbbell squat cleans

25 dumbbell burpees

25 dumbbell shoulder to overhead

25 dumbbell burpees

25 dumbbell shoulder to overhead

25 dumbbell squat cleans

200m farmers walk

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Olympic Lifting

In 10 minutes build to a heavy single muscle snatch

In 12 minutes build to a heavy set of the complex:

2 snatch high pull + 2 snatch

In 15 minutes build to a heavy double power snatch

Olympic Lifting

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