Thursday
A)
10,8,6,4,2,4,6,8,10
Power cleans 185,125
Bench press 185,125
(20 min cap)
10 min rest
B)
5,4,3,2,1,2,3,4,5
Dead lifts (275,185)
Muscle ups /double strict pull ups
(20 min cap)
C)
5 x 10 one arm rows
5 x 12 ghd sit ups
5 x 20 band pull aparts
5 x 15 one legged calf raises each leg