Friday 28.4.17


Paused Front Squat 5 sets of 5 reps with a 2 second pause at the bottom of each rep Rest 2 minutes between sets

AMRAP 10 10 kettlebell swings @ 24/16kg 12 lunges with plate overhead @ 20/10kg 200m row

Rest 4 minutes

AMRAP 10 6 DB thrusters @ 22.5/15kg 6 chest to bar pull ups 3 handstand push ups 100m run


Olympic Lifting

Halting clean deadlift - 1 second pause at mid shin, below knee, above knee, and at mid-thigh

Build to a heavy set of 3

Clean high pull + hang clean

Build to a heavy set of 3

Squat clean

Build to a heavy single

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