Monday 16.10.17

Back Squat

Every 2 minutes

1 set of 6 reps @ 65% of 1RM

1 set of 4 reps @ 75%

1 set of 2 reps @ 80%

1 set of 2 reps @ 85%

1 set of 1 rep @ 90%

1 set of max reps @ 80%

*athletes are allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over

6 rounds

1 min max row for max cal

Rest 30 seconds

Rest 2 minutes after final row

10 20 30 20 10

Hang power snatch @ 35/25kg

Wall balls @ 9/6kg

*perform 3 toes to bar after each set

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