Monday 8.1.18

Back Squat

5 sets of 4 reps @ 80% of 1RM

Rest 2 minutes between sets

Weighted chin ups (supinated grip)

3 sets of 4 reps with a 5 second hold at the top of each rep

Rest 90 seconds between sets

17.1

For time

10 DB snatch @ 22.5/15kg

15 burpee box jump-overs @ 24/20”

20 DB snatch

15 burpee box jump-overs

30 DB snatch

15 burpee box jump-overs

40 DB snatch

15 burpee box jump-overs

50 DB snatch

15 burpee box jump-overs

*20 minute time cap

**scaled version: DB @ 15/10kg and step-ups allowed

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