Friday 17.8.18

CrossFit

Pulse Front Squat

4 sets of 3 reps

*1 and ¼ reps

Rest 2 minutes between sets

Double kettlebell front-rack hold

3 sets of 60 seconds

60 seconds rest

AMRAP 22

12/10 cal AB

10 Russian kettlebell swings @ 32/24kg

10 burpees

*rest 1 minute between sets

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Olympic Lifting

In 10 minutes build to a heavy triple clean pull

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

3 Position Clean

1 high-hang clean + 1 hang clean + 1 low-hang clean

In 15 minutes build to a heavy double clean

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