(A) 4X4/8 Front Squat/Back Squat @ 75% of 1RM FS – rest 90sec.
(B) AMRAP 15mins
30 x Double Unders
10 x TTB
5 x Power Snatch - 50/38/30kg
(C) Extra Accessory Work
Rest Pause Strict Pull-ups
Do as many as you can, then take fifteen deep breaths, do it again, 15 more deep breaths, and one last set. Three sets total. Do not exceed 15 reps in any of the sets.
A) 43.21 kg
ReplyDeleteB) AMRAP
Double Under (practise for 1 min)
TTB on bar
P/S 31kg
(A) 82.5KG
ReplyDelete(B) 5 RNDS
30 DOUBE UNDERS
KTE ON RINGS
30KG P/S
A) 80kg
ReplyDeleteB) 5rnds + 37
C) 8, 7, 6