Friday 8.11.19

4 rounds

Max effort bench press @ 40% 1RM

15/10 cal ski

10 toes to bar/GHD sit ups/abmat sit ups

Rest 2 minutes between sets

For rounds 3 & 4 increase bench press weight to 50%

On a running clock


20 burpees over the bar

25 shoulder to overhead @ 52.5/35kg

30 cal AB/row

35 back squats

*work for 20 seconds, rest for 10 seconds

When the clock hits 12:00

In 4 minutes establish a max hang squat clean

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