Friday 6.10.17


Front Squat

Every 2 minutes for 5 sets

3 reps @ 65-70% of last week's heavy single

3 sets


200m run

12 burpees

6 kettlebell swings @ 24/16kg

In remaining time, max DB thrusters @ 22.5/15kg

Rest 2 minutes between sets

*score is total DB Thrusters

Time Trial

500m row


Olympic Lifting

In 12 minutes establish a heavy double high hang snatch

(no dip)

In 12 minutes establish a heavy triple sots press

*if you establish heavy triple quickly, complete 5 full sets at this weight

In 12 minutes establish a heavy single power snatch

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