Friday 19.10.18
CrossFit
Deadlift
4 sets of 8 reps
Rest 2 minutes between sets
4 rounds for time
500/400m row
9 hang power cleans @ 60/42.5kg
12 front-racked lunges
100ft farmers walk @ as heavy as possible
4 sets
30 seconds row
30 seconds recovery
------------------------
Olympic Lifting
In 12 minutes build to a triple press-from-receive
In 15 minutes build to a heavy set of the complex:
1 high-hang snatch + 1 snatch + 1 overhead squat + 1 drop snatch
Every 2:30 for 3 sets
10 reverse snow angels