Monday 30.10.17

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 @ 85%

*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

EMOM 8

Odd: 5 strict pull ups

Even: 45 second wtd. plank hold

For time

21 15 9

Thrusters @ 42.5/30kg

Calorie row

Burpees over the rower