17/7/17

Sat

 

0:00 - 20:00

A)

Back squats

20 x back squats @ 185,115

12 x back squats @ 225,135

6 x back squats @ 245,145

2 x back squats @ 265,155

 

27:00 - 49:00

B)

10 min emom

Min 1 - 15 x wall balls

Min 2 - 15/12 x c2b

2 min rest

10 min emom

Min 1 - 15 x wall balls

Min 2 - 5/4 x bar muscle ups / 12/8 x c2b

 

52:00 -56:00

4 min amrap

10 x alternating dumbell power snatches (22.5,15kg)

10 x burpees

 

 

Optional accessories

5 x 8 strict t2b/leg raises

5 x 10 reverse grip barbell rows

5 x 5-15 ghr

3 x 10 Y-T-W