Thursday 15th March 2018

A) 15mins to find heaviest complex:

Power clean + 2 push jerks +  TNG squat clean + front squat + push jerk

B) For time:

400m Run

15 Power clean + jerks @L1=43kg/30kg – L2=52kg/35kg – L3=61kg/43kg

30 Front squats

15 Power clean + jerks

400m Run

 -13min cap-

C) 3 sets/super set:

15 Banded tricep pushdowns

Max Strict ring dips – use band if getting less than 3

8 e.a Single kb row