Tuesday

A. Every 2 Mins for 12 Mins (6 sets)

    Back Squat

   6 x 55%

   4 x 65%

   2 x 75%

   6 x 65%

   4 x 75%

   2 x 85%

B. 30 Body Weight Back Squats for time   

    *scale by 90%, 80% or even 70% BW

C. 25 KB Swings (53/35)

    200m Run

    25 KB Shoulder to Overhead- Right arm

    200m Run

    25 KB Shoulder to Overhead- Left arm

    200m Run

    25 KB Power Snatch-Right arm

    200m Run

    25 KB Power Snatch-Left arm

    200m Run

    25 KB Swings

 

Competitor:

A. Every 90s for 9 Mins:

3 Push Jerks #155/100 all sets

B. 20 Push Jerks for time (135/85)

          Rest 3 Mins

    15 Push Jerks for time (135/85)

C. Every 5 Mins for 15:

    10 Power Cleans (155/105)

    5 Rope Climbs