Thursday 15.8.19


4 sets

A1. Back-racked forward lunges

60 seconds max reps @ 60/42.5kg

No rest

A2. Lateral bench hops

30 seconds max reps

No rest

A3. Sled sprint

2 lengths AFAP

Rest 90 seconds between sets

2 rounds for time

50 dumbbell power clean @ 22.5/15kg

50 dumbbell box step ups @ 24/20”

50’ walking lunges @ bodyweight


Olympic Lifting

Every 90 seconds for 8 sets

1.1 muscle snatch


1 high hang squat snatch

Every 90 seconds for 10 sets

1 power snatch

*start light and build small across

**please do not drop or slam the bar from overhead

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