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