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Monday 10/7

Strength

  • 20 minutes to establish a 3RM front squat


Post test for the Better Then Yesterday competition.  

Each part of the three part metcon will be scored individually.

  • 4 Min max distance row
  • rest 2 mins
  • 4 min AMRAP 
  • 7 Shoulder to overhead (115/75, 95/55, use the same weight as the original test)
  • 7 Burpees (chest to deck, open hip, jump and clap at top)
  • no rest
  • 2 Min Amrap
  • max reps D/U's (singles if that is what you did in the pretest)


Auxillary 

  • Hollow Rocks 4 x 20 secs
  • Plank Hold 4 x 40 secs

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