Monday 30th September

Temper Strength and Conditioning – Conditioning

Warm-up

Warm-up (No Measure)

A. 10 PVC Passthroughs (backwards + forwards = 1 rep)

10 PVC Around the worlds each direction

10 PVC Hi-hang high pull

10 Scap pull ups

10 PVC Hi-hang muscle snatch

10 Push backs

10 PVC Hang muscle snatch

5 Strict pull ups (attempts / difficult ring row)

10 PVC Snap to hollow

5 Hips to bar

10 PVC Snap to superman

Metcon

Metcon (4 Rounds for time)

4 rounds, each for time

3 Bar muscle ups

40/30 cal Row

10 Hang power snatch (42.5kg/30kg/30kg/20kg)

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