Friday
0:00 - 15:00
A)
10 rds
Every 90 seconds
3 x power snatches t&g
20:00 - 40:00
B)
20 min as far as possible:
8 x back squats (135,95)(165,115)(185,125)(205,135)(225,155)(245,165)(275,185)(295,195)(315,205)(335,225)
6 x bar muscle ups / strict pull ups
47:00 - 55:00
C)
2 rds
1 min max Burpees over bar
1 min rest
1 min max double unders
1 min rest
Score = total reps
Optional accessories
5 x 10 one arm rows
5 x 5-15 ghr
5 x 10 bent lateral complex
5 x