8 Minutes of Shoulder/Hip Mobility (Click links for details)

A- WU- Half Tabata (4 Rounds)- M.B. Clean + 500M Row@50% RPE

B- Clean & Jerk- 12 Minutes To A Challenging Single

C- 3 Rounds of:
50 Double Unders
21 USA K.B. Swing (24/16Kg)
15 Lateral Bar Burpee
9 Ground To OverHead (135/95); 3 Minutes Rest (score= slowest round)

4 replies
  1. Smanik
    Smanik says:

    Anyone want to catch a drink/food tonight? I should have pitched this harder earlier in the week but thought I’d check anyway. Vinny mentioned it had been a while, good on him.

    Thinking the usual Sea Witch or open to suggestion. It’s a further walk nowadays but it’s still really close! I’ll be at the box from 6:00-forever tonight as usual, let me know!


  2. Smanik
    Smanik says:

    A) 400M Run + Half Tabata – Stone To Shoulder (125) – 16 S2Sh
    B) Clean + Jerk + Squat + BTN Jerk 1rep – 95kg
    C) 3 Rds of : 50 DU/21 USA KBS (24Kg)/15 Lateral Bar Burpee/9 G2OH (135) ; 3 Min Rest – 3:04/3:24/3:28 I think…
    D) 10 Min Advanced Muscle Up Practice = 3 Strict MU & 20lb MedBall kipping
    E) 5×10 GHD Sit Up


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