Monday 23rd April 2018

A) Front squat + split jerk:

3x 4+2

3x 2+1

(with 3 sec pause in bottom of last squat of each set)

 -18min cap-

B) For time:

200m Run

21 Front squats @L1=43/30kg – L2=52/35kg – L3=61/43kg – L4=70/50kg

200m Run

21 Shoulder to overhead

200m Run

15 Front squats

200m Run

15 Shoulder to overhead

200m Run

9 Front squats

200m Run

9 Shoulder to overhead

 -If time-

C) 2 Rounds:

Max hollow body (hold)

30 Russian twists