Friday 11.5.18


4 sets

A1. Front squat

4 reps

Rest 15 seconds

A2. Dumbbell reverse lunges

8 reps/leg

* dumbbells held down at side of body

Rest 90 seconds between sets


5 toes to bar

10 air squats

15 kettlebell swings @ 24/16kg

Rest 1 minute


10 plate box step-ups @ 20/15kg

10 plate ground to overhead

Rest 1 minute

For time

Block run

*this is a time trial: go fast!


Olympic Lifting

In 8 minutes complete 7 sets of 1 tall jerk @ empty bar

*from the rack

*no dip, start on toes

In 12 minutes build to a heavy triple 1/4 jerks

*from the rack

In 15 minutes build to a heavy set of the complex:

1 hang clean + 2 jerks

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