Friday 17.8.18
CrossFit
Pulse Front Squat
4 sets of 3 reps
*1 and ¼ reps
Rest 2 minutes between sets
Double kettlebell front-rack hold
3 sets of 60 seconds
60 seconds rest
AMRAP 22
12/10 cal AB
10 Russian kettlebell swings @ 32/24kg
10 burpees
*rest 1 minute between sets
------------------------
Olympic Lifting
In 10 minutes build to a heavy triple clean pull
In 12 minutes build to a heavy set of the complex:
3 Position Clean
1 high-hang clean + 1 hang clean + 1 low-hang clean
In 15 minutes build to a heavy double clean