Monday 14.10.19

Back Squat

7 sets of 3 reps with a 4 second eccentric each rep

*start at 80% of 1RM and keep same weight each set

**between each set perform 3 weighted chin ups with a 4 second eccentric each rep

Rest 90 seconds between sets

For time

21 15 9

Power clean @ 42.5/30kg

Thrusters

*8 minute time cap

Rest 2 minutes

12 9 6

Power clean @ 52.5/35kg

Thrusters

*7 minute time cap

Rest 2 minutes

9 6 3

Power clean @ 60/42.5kg

Thrusters

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