28/11- NEWOD (No excuse WOD) 50 Burpees -2:25
29/11
6x 3 Muscle Snatch- 3 Snatch Balance- 3 Snatch Push Press @55kg
6x 3 Muscle Clean- 3 Push Press- 3 Lunges OH @70kg
4x5 Clean Pulls @120kg (add shrug and plantar flexion)
5x5 Front Squat @95kg
4x5 Clean Deadlifts @130kg
5x10 GHD Sit-Ups
later in the day....
Quick Metcon 100 SDHP @24kg KB -2:31
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