Friday 29.12.17


Front Squat

5 sets of 4 reps with a 4 second descent

Rest 2 minutes between sets

*go heavier than 15.12.17

Supinated grip chin ups

4 sets of 6 reps

Rest 90 seconds between sets

For time

30/25 cal Row


5 rounds

5 hang power clean @ 52.5/35kg

10 front-racked lunges

15 wall balls @ 9/6kg


20/15 cal AB


Olympic Lifting

In 12 minutes build to a heavy double halting snatch grip deadlift

*pause at mid-shin, at the knee, and at mid-thigh

In 12 minutes establish a heavy set of the complex:

1 snatch high pull + 1 muscle snatch

12 minutes to establish a heavy set of the complex:

1 snatch pull + 1 snatch high pull + 1 snatch

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