3 Jan 18

Fitness
Performance
Shoulder Press (Wendler Week 4 STRICT Press)
5@67.5%
5@77.5%
5+@87.5%
Goat WO1 (AMRAP – Rounds and Reps)
Ex:
AMRAP 15
3 Squat Snatches (Start light, add weight each week)
5-10 Unbroken Butterfly Pullups (add reps each week)
10 Burpees over the Bar
Last Week of Goat WODs
Competitors
Metcon (No Measure)
A. OLY
E2M FOR 14 MINUTES
2 Snatch Pulls+2 Power SnatchesB. METCON 1
3 Rounds
500m Row
30 1-Arm Dumbell Snatches (50,35) Alternating

C. STRENGTH
wendler Week 4
Strict Press
5@67.5%
5@77.5%
5+@87.5%

D. METCON 2
AMRAP 10
2.4.6.8.10.12.14.16.18……………..
Strict Hand Stand Push Ups (HSPU)
Assault Bike Cals

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