Thursday
0:00 - 20:00
A)
5-1
Full snatches (155,105)
Bar muscle ups
5 min rest
B)
1 - 5 full snatches
Bar muscle ups (155,105)
(20 min cap)
27:00 - 47:00
C)
21 x back squats (185,125)
21 x bar dip
15 x back squats (225,155)
15 x bar dips
9 x back squats (245,165)
9 x bar dips
9 x back squats (275,185)
9 x bar dips
6 x back squats (295,195)
6 x bar dips
3 x back squats (315,205
3 x bar dips
(20 min cap)
Optional accessories
3-5 x 10 reverse grip strict pull ups
3-5 x 10-15 weighted back extenstions
3-5 x 10 one arm rows
3-5 x 45 second hollow hold