Friday 11th December 2015

A) 4 sets/Super set:

6 Sumo deadlifts (climbing)

12 Alt Pistols (weighted if possible)

6 Strict press (climbing)

B) EMOM 12mins:

Min1- 10 Alt front rack lunges @ L1=40kg/30kg – L2=50kg/37kg – L3=60kg/40kg

Min2- Wall climbs + t2b L1=1+7 – L2=2+10 – L3=3+10

Min3- 10 Shoulder to overhead @ Same as above

-Rest 2mins-

C) Max empty bar thrusters in 2mins

(every time bar is lowered down from the shoulders = 10 squat jumps)