Wednesday 21.11.18
3 sets
A1. AMRAP seated strict press @ 70-80% 1RM
*if you get less than 4 reps go down in weight
**if you hit more than 10 reps go up in weight
Rest 30 seconds
A2. AMRAP dumbbell push press @ moderate weight
*if you get less than 4 reps go down in weight
**if you hit more than 10 reps go up in weight
Rest 30 seconds
A3. Push ups
10-12 reps
Rest 2 minutes between sets
Every 2 minutes for 16 minutes (8 sets)
12 burpees over the bar
6 clean & jerk @ 60/42.5kg
Cash-out
3 sets
75 seconds farmers walk
45 seconds recovery
*aim for same weight as last week