Friday 7.9.18


4 sets

A1. Close grip bench press

5 reps

Rest 60 seconds

A2. Strict pull ups

5 reps

Rest 90 seconds

Every 4 minutes for 24 minutes (6 total sets)

15/12 cal row

6 burpees over the rower

10 thrusters @ 35/25kg

15/12 cal row

Cash out

300m farmers walk

*as heavy as possible


Olympic Lifting

In 12 minutes build to a heavy triple deficit snatch lift-off

In 15 minutes build to a heavy single power snatch

In 10 minutes complete 3 sets of 8 plate Cuban press

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