Monday 6.11.17

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 @ 87%

*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

3 sets 10-15m handstand walk or 8-10 handstand shoulder taps + 20 second handstand hold or 1 minute DB waiters walk Rest 60 seconds between sets 

AMRAP 12

5 pull ups

8 DB thrusters @ 22.5/15kg

10 walking DB lunges

15 double unders

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