Friday 16th October 2020

A) 4 sets/super set:

Back squats-

Option 1- 4/2/4/2

Option 2- 2×15 – 2×10 (1 bonus set of 6)

5 e.a Single db hang clean + jerks

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B) EMOM 20mins:

Min1- 10 Russian swings – up to 32/24kg + up to 10 high box jump overs

Min2- Up to 10 (20) 1for1 Pull up to T2b (no butterfly)

Min3- 15 Thrusters @L1=30/20kg – L2=43/30kg – L3=52/35kg

Min4- Cal L1=14/11 – L2=17/14 – L3=20/17

Min5- REST