Friday 31.3.17

A1. Deadlift 4 sets of 5 reps Rest 45 seconds A2. Strict or Weighted Dips 4 sets of 4-5 reps Rest 90 seconds

*perform a set of A1, rest 45 seconds then perform a set of A2 **then rest 90 seconds AMRAP 10 60 second farmers walk @ AHAP (as heavy as possible) 8 box jumps @ 24/20" 5 power snatch @ 42.5/30kg

Rest 4 minutes

AMRAP 10 5 clean & jerk @ 52.5/35kg 10 box step-ups 10 wall balls @ 9/6kg - must be unbroken